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36 Standwaage

STANDING SCALE WITH THE BLACKROLL®

STARTING POSITION

Hold the BLACKROLL® in both hands. Stand with your feet shoulder-width apart and your upper body upright and extend your arms above your head.

EXECUTION

Shift your body weight on your right foot and take your left foot off the ground. Bend forward your upper body keeping your back straight and extend the left leg backwards until your arms, upper body and left leg are in one line and parallel to the floor. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.

32 Einbeinige Kniebeuge

BULGARIAN SPLIT SQUAT WITH THE BLACKROLL®

STARTING POSITION

Place the BLACKROLL® vertically on the floor and stand about 50 cm in front it in an upright position with your feet hip-width apart. Lace your hands behind your head and plant your right foot with the toes on the BLACKROLL®.

EXECUTION

Keep your upper body upright and bend your left knee. Pause in this position and slowly come back up. Repeat this exercise for 10-15 reps, then switch sides.

Booster 05

LUNGE WITH THE BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Raise your extended arms at chest-height.

EXECUTION

Make a long step to the front and bend your rear knee towards the floor. Hold this position for 30s. Move back into starting position and switch sides.

Booster 04

SIDE LUNGE WITH THE BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Raise your extended arms at chest-height.

EXECUTION

Make a long step to the left and bend your left knee. Keep the right knee straight. Hold this position for 30s. Move back into starting position and switch sides.


Booster 03

DEEP SQUAT WITH BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Extend your arms almost straight over your head. Keep your shoulders pulling downwards.

EXECUTION

Bend your knees and come into a deep squat position. Hold this position for 30s.

Resist Band 01

SUMO WALK WITH THE RESIST BAND

STARTING POSITION

Place the BLACKROLL® RESIST BAND just below the chest around the torso and fasten it at a fixed point. Turn your back facing the fixed point and tension the BAND. Then stand straight with your feet shoulder-width apart.

EXECUTION

Bend your knees and come into a deep squat position keeping your upper body upright. Hold the tension and walk in the deep squat against the resistance of the BAND to the front and in a semicircle to the left and right.

Resist Band 03

LUNGES WITH THE RESIST BAND

STARTING POSITION

Place the BLACKROLL® RESIST BAND just above the hip around the torso and fasten it at a fixed point. Turn your back facing the fixed point and tension the BAND. Then stand straight with your feet shoulder-width apart.

EXECUTION

Make a long step to the front and bend your rear knee towards the floor. Hold the tension of the BAND with your upper body and slowly come back into the starting position. Repeat this movement for 10-15 times and then switch sides.

Resist Band 02

SIDE LUNGES WITH THE RESIST BAND

STARTING POSITION

Place the BLACKROLL® RESIST BAND just above the hip around the torso and fasten it at a fixed point. Turn sideways, your right side facing the fixed point and tension the BAND. Then stand straight with your feet shoulder-width apart.

EXECUTION

Make a long step to the left and bend your left knee. Keep the right knee straight. Hold the tension of the BAND with your upper body and slowly come back into the starting position. Repeat this movement for 10-15 times and then switch sides.

Multi Band 02

SINGLE LEG BRIDGE WITH THE MULTI BAND

STARTING POSITION

Lie on your back. Place the BLACKROLL® MULTI BAND around your right foot. Plant the left foot bent on the floor.

EXECUTION

Lift your right leg with the MULTI BAND up towards the ceiling, keep your hands planted on the floor next to your body. Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Slowly sink your buttocks and start this movement again without planting your buttocks on the floor. Repeat this exercise for 10-15 times and then switch sides.

Multi Band 03

SQUATTED SIDE WALK WITH THE MULTI BAND

STARTING POSITION

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

EXECUTION

Bend your knees into a squat. Stay deep and walk 10 steps to the side. Relax your legs, bend your knees again into a squat and walk back 10 steps to the other side.

Multi Band 04

SQUATS WITH ARM RAISES WITH THE MULTI BAND

STARTING POSITION

Stand on the middle of the BLACKROLL® MULTI BAND with your feet shoulder-width apart. Cross the ends of the BAND and hold them tensioned in your hands, keeping your upper body upright.

EXECUTION

Bend your knees into a deep squat. Raise your arms up, upper arms next to the ears, at the same time. Keep your back straight. Slowly come back into starting position. Repeat this exercise for 10-15 times.

Multi Band 05

STANDING SCALE WITH THE MULIT BAND

STARTING POSITION

Step into the outermost loop of the BLACKROLL® MULTI BAND with your right foot. Place the BAND along your back over your right shoulder and grab it with your right hand in another loop, tensioning the BAND slightly. Stand with your feet shoulder-width apart and your upper body upright.

EXECUTION

Bend forward your upper body with your back straight and extend the right leg backwards until both are in one line and parallel to floor. Stretch your arms forward in a plane with the torso. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.

Multi Band 10

ABDUCTOR LIFT WITH THE MULTI BAND

STARTING POSITION

Lie on your left side with your legs straight. Slip into the BLACKROLL® MULTI BAND with your feet, each foot into one loop. Support yourself on your right hand in front of your body.

EXECUTION

Lift your right leg as high as possible, keeping it straight. Hold the leg at the top for 10s and slowly lower it again. Repeat this exercise for 10-15 times and then switch sides.

Loop Band 01

DEEP SQUATS WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Stand upright with your feet shoulder-width apart and place your hands on your hips.

EXECUTION

Stick out your buttocks and squat down into a deep squat. Actively pull your knees against the BAND apart, to not let the knees drop inward. Keep the bodyweight on your heels and your upper body upright. Slowly come back into starting position. Repeat this exercise for 15 times.

Loop Band 02

SIDE WALK WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL® LOOP BAND around your ankles. Stand upright with your feet hip-width apart and place your hands on your hips.

EXECUTION

Stick out your buttocks and squat down keeping your upper body upright. Under constant tension of the BAND make 10 steps to the left. Slowly come back into starting position and repeat this exercise on the other side.

Loop Band 03

DUCK WALK SIDEWAYS WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Stand upright with your feet hip-width apart and clasp your hands in front of your chest.

EXECUTION

Stick out your buttocks and squat down into a deep squat keeping your upper body upright. Hold the tension of the BAND with your knees pulling out, keeping them from dropping inward. Under constant tension of the BAND make 10 steps to the left. Slowly come back into starting position and repeat this exercise on the other side.

Loop Band 04

PLANK SIDE WALK WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL® LOOP BAND around your feet, just above the ankles. Go into a plank position with your hands underneath your shoulders and your feet just so far apart, that the BAND is tensioned.

EXECUTION

Keep your whole body tensioned and in one straight line. Alternately, step with your left arm and left foot out to the left side and make 10 steps in this manner. Then switch sides and step out to the right side.

Loop Band 07

CLAMS WITHTHE LOOP BAND

STARTING POSITION

Lie on your left side with the BLACKROLL® LOOP BAND around your thighs, just above the knees and your knees bent. Place your right hand on the hip and support your head with your left hand.

EXECUTION

Keep your feet close together and raise your right knees up as fas as you can get. Hold the knee at the top for 10s and slowly lower it again. Repeat this exercise for 10-15 times and then switch sides.

Loop Band 08

GLUTE BRIDGE WITH THE LOOP BAND

STARTING POSITION

Lie on your back and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bent your knees and plant your feet on the floor. Keep your arms next to your torso on the floor.

EXECUTION

Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Actively squeeze your glutes and hold the tension for 5 seconds. Slowly lower your buttocks and start this movement again without touching the floor. Repeat this exercise for 10-15 times.

Loop Band 11

LEG SIDE LIFT (ABDUCTION) WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL® LOOP BAND around your ankles. Stand upright with your feet hip-width apart and place your hands on your hips.

EXECUTION

Shift your body weight onto your right foot. Lift your left foot off the floor. Hold your upper body upright and move draw your straight left leg to the side as far as possible. Slowly release the left leg back down without planting your foot on the floor and repeat the exercise for 10-15 reps. Then switch sides.

Gymball 05

SUMO SQUAT WITH THE GYMBALL

STARTING POSITION

Start standing with your back against the wall and place the BLACKROLL® GYMBALL between wall and your lower back. Plant your feet wider than shoulder-width apart and turn your toes outward. Place your hands on your hips.

EXECUTION

Bend your knees and roll along the GYMBALL into a deep sumo squat position. Keep your bodyweight on your heels. Hold this position and roll back up into the standing position. Repeat this exercise for 15 reps.

Gymball 09

BULGARIAN SPLIT SQUAT WITH THE GYMBALL

STARTING POSITION

Stand about 50 cm in front of the BLACKROLL® GYMBALL in an upright position with your feet hip-width apart. Place your hands on your hips and rest the top of your right foot on the GYMBALL behind you.

EXECUTION

Keep your upper body upright and bend your left knee. Pause in this position and slowly come back up. Repeat this exercise for 10-15 reps, then switch sides.

33 Beinheber Aussen

SIDE PLANK WITH ABDUCTION ON THE BLACKROLL®

STARTING POSITION

Place the BLACKROLL® vertically on the floor. Lie onto your left side. Place your left foot on the BLACKROLL® and your left elbow underneath your shoulder propping you up on your left forearm. Your right hand is on your right hip.

EXECUTION

Lift your hip off the ground and come into a side plank. Raise the straight upper, your right leg up. Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.

34 Beinheber Innen

SIDE PLANK WITH ADDUCTION ON THE BLACKROLL®

STARTING POSITION

Place the BLACKROLL® vertically on the floor. Lie onto your right side. Place your left foot on the BLACKROLL® and your right elbow underneath your shoulder propping you up on your right forearm. Your left hand is on your left hip.

EXECUTION

Lift your hip off the ground and come into a side plank. Raise the straight lower, your right leg up crossing your left leg. Hold your whole body tight in one straight line. Slowly lower your rifht leg, without touching the floor and raise it back up. Repeat this exercise for 15 reps, Then switch sides.

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