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26 Liegestutz Asynchron

ASYNCHRON PUSH UP WITH THE BLACKROLL®

STARTING POSITION

Place the BLACKROLL® vertically on the floor. Come intoa plank position with your right arm just next to the roller. Place your right hand on the BLACKROLL® and your left underneath your left shoulder. You feet stand on the toes hipwidth apart.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. The right elbow is bending far back stretching your right chest. Extend your ellbows again and repeat the exercise for 8-10 reps. Then switch sides. Make sure that you keep your body tight and your elbows close to your trunk.

24 Liegestutz Hande Auf Blackroll

PUSH UP WITH THE BLACKROLL® - VERSION 1

STARTING POSITION

Hold the BLACKROLL® each side with one hand and come into a plank position. Place the roller and your hands underneath your shoulders and plant your feet on your toes hipwidth apart.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

25 Liegestutz Fusse Auf Blackroll

PUSH UP WITH THE BLACKROLL® - VERSION 2

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL®. Place your hands underneath your shoulders.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

Multi Band 01

ROWING WITH THE MULTI BAND

STARTING POSITION

Start in a sitting position, legs extended and upper body upright. Place the BLACKROLL® MULTI BAND around both feet and grap the ends with your hands.

EXECUTION

Slowly pull your hands towards your torso at the height of your bellybutton. Maintain an upright position with your upper body tight. Slowly stretch your arms out and return to the starting position.

Multi Band 07

SHOULDER ROTATION WITH THE MULTI BAND

STARTING POSITION

Step into a loop at one end of the BLACKROLL® MULTI BAND with your left foot. Grap the other end of the BAND with your right hand in another loop. Stand with your feet shoulderwidth apart and your upper body upright and place your left hand on your hip. Rais your elbow to shoulder-heigt, bend it 90° with your forearm parallel to the floor.

EXECUTION

Keeping your shoulder and elbow level, slowly raise your hand upward against the tension of the BAND by rotating your shoulder. Hold this positon for 10s. Slowly return to the starting position. Repeat this exercise 10-15 times and then switch sides.

Multi Band 08

BICEPS CURLS WITH THE MULTI BAND

STARTING POSITION

Start in an upright standing position. Step a short step forward with your right food onto the center of the BLACKROLL® MULTI BAND and hold the ends each in one hand tensioning the BAND.

EXECUTION

Hold your elbows close to the torso. Turn your palms facing forward and slowly curl your hands up to your shoulders, squeezing the biceps and keeping your elbows next to your sides. Slowly release your arms back down to the starting position.Repeat this exercise for 10-15 times.

Multi Band 11

LATERAL RAISES MULTI BAND

STARTING POSITION

Stand on the middle of the BLACKROLL® MULTI BAND with your feet hipwidth apart. Hold the ends of the BAND tensioned in your hands, keeping your upper body upright.

EXECUTION

Raise your arms straight out to the side at shoulder height. Hold thsi position for 5s and slowly lower your arms again. Repeat this exercise for 10-15 times.

Loop Band 09

RUDERN EINARMIG MIT DEM LOOP BAND

STARTING POSITION

Start in a kneeling position. Place the left foot in front of you and step in the BLACKROLL® LOOP BAND. Ensure an angle of 90 degrees with both knees. Keep your upper body upright and grasp the LOOP BAND with your right hand.

EXECUTION

Slightly lean forward keeping a straight back. Bend your right ellbow and pull it backwards, close to your upper body, until your hand is just below your chest. Slowly come back to starting position and repeat the exercise for 10-15 reps. Then switch sides.

Gymball 03

PUSH UP WITH THE GYMBALL

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL® GYMBALL and place your hands underneath your shoulders. Your fingertips point to the front.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

Gymball 04

STEERING WHEEL WITH THE GYMBALL

STARTING POSITION

Start in an upright standing position with your feet shoulderwidth apart. Grab the BLACKROLL® GYMBALL with both hands and hold it at chest height with your arms extended.

EXECUTION

Turn the GYMBALL alternately to the left and to the right, like a steering wheel. Make sure to keep your arms at chest height keeping your shoulders down. Repeat this exercise for 15 reps.

29 Dips

DIPS ON THE BLACKROLL®

STARTING POSITION

Sit on the floor. Place the BLACKROLL® behind your back. Bent your knees and plant your feet hipwqidth apart. Place your hands on the roller behind your back propping you up.

EXECUTION

Lift your buttocks off the ground and push your hips up. Lower your torso by bending your elbows, keeping your foreurms vertically. Shortly pause in this deep position. Extend your arms and repeat this exercise for 10-15 reps.

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