35
GB
Prog. P1-05
Prog. P2-01
Prog. P2-02
Prog. P2-04
ADVANCED TRAINING
Lay down sideways on the plate supporting
yourself with one hand on the ground and the
other against the column. Lift and lower both
legs while stretched and keep your feet parallel
on top of each other. Hold your tension during
the exercise.
P | 05: SIDE LIFTS, DIAGONAL ABDOMINAL MUSCLES, TORSO
Place your feet on the plate and position them
hip-wide apart from each other. Keep your back
straight, bend your knees slightly and lean for-
ward just a little while tightening your leg muscles.
Now squat. Place your hands on the column, then
lower your squat until thighs and calves form a
right angle.
P | 06: WIDE SQUAT
Put one foot on the centre of the plate. Stretch
out the other leg in a wide angle. Keep your
back straight and your leg firmly on the plate.
Also tighten your leg muscles.
Go slowly up and down. However, stay dynamic.
P | 07: LUNGE, THIGHS, GLUTEAL MUSCLES
Place your heels on the plate and lay down on
your exercise mat. Arch your lower back until
only your shoulders are supporting you. Hold
the position.
P | 08: ARCHED LOWER BACK, HAMSTRINGS
