Workout Routine

Off-Season Laurin Sander [Phase I - Woche II]

by Baer451

Dynamic Warm-Up

  1. High Knee Tuck | High Knee Run - 10m each 2. Hurdler Stretch | Butt Kick Run - 10m each 3. Figure 4 | Straight Leg March - 10m each 4. Lunge | Reverse Lunge - 10m each 5. Lateral Lunge | Waiter’s Bows - 10m each 6. Heel to Toe Walk | Reverse Hip Circle Walk - 10m each 7. Bodyweight Squats - 10 8. Single Leg Toe Touch - 5 each side 9. Low Lateral Shuffle - 10m each 10. Power Lateral Shuffle - 10m each 11. Karaoke Shuffle - 10m each 12. Backwards Reach Run | Straight Leg Pulls - 10m each 13. Back Pedal | Sprint - 10m each 14. Fire Hydrants - 5 mit Pause, 5 Fließend each side 15. Hip Circles - 5 mit Pause, 5 Fließend each side

PreHab I 1a. Wall Slides 3x5 1b. Y-Cuffs 3x10 1c. Ext Rotation Band Holds (3 second hold) 3x3

PreHab II 1a. Band Dislocation 2x20 1b. Band Pull Aparts 2x20 1c. Band External Rotation 2x20

Workouts

Tag 1 - Stabilität | Plyometrie | Unterkörper

Single Leg Tuck Jump (Land 2 Feet)

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Tuck Jump (Land 2 Feet)

3 sets

Single Leg Broad Jump (Land 2 Feet)

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Broad Jump (Land 2 Feet)

3 sets

skater hops

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec
5
5
100 sec

skater hops

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
8
180 sec
2
73% 1RM
8
180 sec
3
73% 1RM
8
180 sec
4
73% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

trap bar deadlift

4 sets

Trap Bar Deadlift Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
2
180 sec
2
88% 1RM
2
180 sec
3
88% 1RM
2
180 sec
4
88% 1RM
2
180 sec

Trap Bar Deadlift Eccentric (3sec Lower)

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
0 sec

bulgarian split squat

1 sets

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec

Dumbbell Lying Leg Curl

1 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
0 sec

bulgarian split squat

1 sets

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec

Dumbbell Lying Leg Curl

1 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

bulgarian split squat

1 sets

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Dumbbell Lying Leg Curl

1 sets

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

lateral lunge

3 sets

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1 sets

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1 sets

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1 sets

Tag 2 - PreHab | Antritt | Oberkörper

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

Set
Intensity
Weight
Reps
Rest time
1
1
240 sec
2
1
240 sec
3
1
240 sec
4
1
240 sec

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

4 sets

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

4 sets

Ground Starts

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec

Ground Starts

4 sets

Wall Slides

Set
Intensity
Weight
Reps
Rest time
1
5
0 sec

Wall Slides

1 sets

Y - Cuffs

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Y - Cuffs

1 sets

Ext Rotation Band Holds (3 second hold)

Set
Intensity
Weight
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1 sets

Wall Slides

Set
Intensity
Weight
Reps
Rest time
1
5
0 sec

Wall Slides

1 sets

Y - Cuffs

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Y - Cuffs

1 sets

Ext Rotation Band Holds (3 second hold)

Set
Intensity
Weight
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1 sets

Wall Slides

Set
Intensity
Weight
Reps
Rest time
1
5
0 sec

Wall Slides

1 sets

Y - Cuffs

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Y - Cuffs

1 sets

Ext Rotation Band Holds (3 second hold)

Set
Intensity
Weight
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1 sets

Wall Slides

Set
Intensity
Weight
Reps
Rest time
1
5
0 sec

Wall Slides

1 sets

Y - Cuffs

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Y - Cuffs

1 sets

Ext Rotation Band Holds (3 second hold)

Set
Intensity
Weight
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
8
180 sec
2
73% 1RM
8
180 sec
3
73% 1RM
8
180 sec
4
73% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

4 sets

Bench Press Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
2
180 sec
2
88% 1RM
2
180 sec
3
88% 1RM
2
180 sec
4
88% 1RM
2
180 sec

Bench Press Eccentric (3sec Lower)

4 sets

Single Arm Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Single Arm Row (Elbow 70°-90°)

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

seated overhead press

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Cable Pullover

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

lateral raise

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
0 sec

hammer curl

1 sets

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
180 sec

Rolling Tricep Extension

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
0 sec

hammer curl

1 sets

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
180 sec

Rolling Tricep Extension

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

hammer curl

1 sets

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Rolling Tricep Extension

1 sets

Kneeling Ab Rollout

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Kneeling Ab Rollout

3 sets

Tag 3 - Stabilität | Laterale Plyometrie | Unterkörper

Spanish Squat

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Spanish Squat

2 sets

Split Squat Iso Hold

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Split Squat Iso Hold

2 sets

Lateral Line Hop

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

Lateral Line Hop

3 sets

Single Leg Broad to 90° Jump

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec
2
1
100 sec
3
1
100 sec
4
1
100 sec

Single Leg Broad to 90° Jump

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
8
180 sec
2
73% 1RM
8
180 sec
3
73% 1RM
8
180 sec
4
73% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

4 sets

Squat Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
2
180 sec
2
88% 1RM
2
180 sec
3
88% 1RM
2
180 sec
4
88% 1RM
2
180 sec

Squat Eccentric (3sec Lower)

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
8
180 sec
2
73% 1RM
8
180 sec
3
73% 1RM
8
180 sec
4
73% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

romanian deadlift

4 sets

Barbell Step-Up

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
6
100 sec
2
78% 1RM
6
100 sec
3
78% 1RM
6
100 sec
4
78% 1RM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Barbell Step-Up

4 sets

Suitcase Carry (20m Hin&Zurück)

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

Suitcase Carry (20m Hin&Zurück)

3 sets

Tag 4 - PreHab | Höchstgeschwindigkeit | Richtungswechsel | Oberkörper

Top Speed Circuit 10m

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec
2
1
60 sec

Top Speed Circuit 10m

2 sets

Pro Shuttle

Set
Intensity
Weight
Reps
Rest time
1
1
180 sec
2
1
180 sec
3
1
180 sec
4
1
180 sec

Pro Shuttle

4 sets

Lateral Shuffle Short Shuttle (2.5m | 5m | 2.5m)

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Shuffle Short Shuttle (2.5m | 5m | 2.5m)

4 sets

Band Dislocations

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Band Dislocations

1 sets

Band Pull Aparts

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Band Pull Aparts

1 sets

Band External Rotation

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec

Band External Rotation

1 sets

Band Dislocations

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Band Dislocations

1 sets

Band Pull Aparts

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Band Pull Aparts

1 sets

Band External Rotation

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec

Band External Rotation

1 sets

floor press

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
8
180 sec
2
73% 1RM
8
180 sec
3
73% 1RM
8
180 sec
4
73% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

floor press

4 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
70% 1RM
10 +
amrap
180 sec

seated shoulder press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Preacher Curl

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

overhead triceps extensions

2 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

reverse curl

2 sets

Single Arm Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Single Arm Triceps Pushdown

2 sets

Woche 3 - Stabilität | Plyometrie | Unterkörper

Single Leg Tuck Jump (Land 2 Feet)

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Tuck Jump (Land 2 Feet)

3 sets

Single Leg Broad Jump (Land 2 Feet)

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Broad Jump (Land 2 Feet)

3 sets

skater hops

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec
5
5
100 sec

skater hops

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
6
180 sec
2
78% 1RM
6
180 sec
3
78% 1RM
6
180 sec
4
78% 1RM
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

trap bar deadlift

4 sets

Trap Bar Deadlift Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
180 sec
2
90% 1RM
1
180 sec
3
90% 1RM
1
180 sec
4
90% 1RM
1
180 sec
5
90% 1RM
1
180 sec

Trap Bar Deadlift Eccentric (3sec Lower)

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
0 sec

bulgarian split squat

1 sets

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec

Dumbbell Lying Leg Curl

1 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
0 sec

bulgarian split squat

1 sets

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
180 sec

Dumbbell Lying Leg Curl

1 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

bulgarian split squat

1 sets

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Dumbbell Lying Leg Curl

1 sets

Standing Banded Adduction

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Standing Banded Adduction

3 sets

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1 sets

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1 sets

Woche 3 - PreHab | Antritt | Oberkörper

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

Set
Intensity
Weight
Reps
Rest time
1
1
240 sec
2
1
240 sec
3
1
240 sec
4
1
240 sec

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

4 sets

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

4 sets

Ground Starts

Set
Intensity
Weight
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec

Ground Starts

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
180 sec
2
50% 1RM
15
180 sec
3
50% 1RM
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

incline bench press

3 sets

Iso Push-Up Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Iso Push-Up Hold

3 sets

Single Arm Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Single Arm Row (Elbow 70°-90°)

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

seated overhead press

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

Cable Pullover

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
70% 1RM
10 +
amrap
180 sec

lateral raise

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
0 sec

hammer curl

1 sets

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
180 sec

Rolling Tricep Extension

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
0 sec

hammer curl

1 sets

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
180 sec

Rolling Tricep Extension

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

hammer curl

1 sets

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Rolling Tricep Extension

1 sets

Kneeling Ab Rollout

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Kneeling Ab Rollout

3 sets

Woche 3 - Knie Reha

Reverse Sled 50m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec

Reverse Sled 50m

2 sets

Sled Push 50m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec

Sled Push 50m

2 sets

Poliquin Step Up

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
12 +
amrap
180 sec

Poliquin Step Up

2 sets

Knee Over Toes Split Squat (50cm Height)

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Knee Over Toes Split Squat (50cm Height)

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
10 +
amrap
180 sec

romanian deadlift

2 sets

Iso Leg Extension Hold

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec

Iso Leg Extension Hold

2 sets

Split Squat Iso Hold

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec

Split Squat Iso Hold

2 sets

Strict SL Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Strict SL Calf Raise

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
65% 1RM
10 +
amrap
180 sec

Soleus Raise

2 sets

L-Sit

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

L-Sit

3 sets

Couch Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Couch Stretch

1 sets

Incline Pigeon Good Morning

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Incline Pigeon Good Morning

1 sets

Elephant Walk

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec

Elephant Walk

1 sets

Couch Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Couch Stretch

1 sets

Incline Pigeon Good Morning

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Incline Pigeon Good Morning

1 sets

Elephant Walk

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec

Elephant Walk

1 sets

Couch Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Couch Stretch

1 sets

Incline Pigeon Good Morning

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec

Incline Pigeon Good Morning

1 sets

Elephant Walk

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec

Elephant Walk

1 sets