none (bodyweight exercise)

Trizeps-Dehnung links

Arme

Triceps stretch right

Arms

Standing biceps stretch left

Arms

Standing biceps stretch right

Arms

Stehender Wadenstrecker

Beine

Doppelbeinige Wadenheber

Beine

Sitting Calf Stretch (Dorsiflexion)

Legs

Talons fesses

Cardio

Front Plank

Bauch

Lateraler Ausstoß

Beine

Torso Twist

Abs

Hamstring Kicks

Legs

Knee to Chest Stretch

Legs

Sit Up Elbow Thrust

Abs

Kipping Push-Up

Brust

Clap Push-UP

Brust

Bird Dog

Abs

Ab wheel

Abs

Laufband Kardio

Kardio

Stationary bike cardio

Cardio

Isometric Squat to Failure

Legs

ankle dorsiflexion rocks

Legs

Calves foam roller

Legs

Hamstring Foam roller

Legs