| a |
Counter movement jump |
Jump up from the squat position as explosively as possible.
CON: Do as many reps as possible.
WB-EMS: Make two jumps per current application |
Power:
leg extensors |
| b |
Diagonal crunches |
Roll up the upper body and bring opposite elbow and knee together. Change sides after each repetition.
CON: Do as many repetitions as possible.
WB-EMS: Make two movements per current application |
Strength endurance: abdominal muscles, hip flexors |
| c |
Kettle bell swing (12 kg kettle bell) |
Swing the kettle bell upwards with outstretched arms, knees go from flexion to extension.
CON: Do as many repetitions as you can.
WB-EMS: Make two swings per current application |
Strength endurance,
Power:
leg extension, trunk extensors |
| d |
Crunches on gym ball |
CON: Make as many crunches as possible, unrolling the back as much as possible.
WB-EMS: Make two crunches per current application |
Strength endurance: abdominal muscles |
| e |
Plank on gym ball |
CON+WB-EMS: Hold the position for 1 minute, keep the trunk as straight as possible, tighten shoulder, abdominal and buttock muscles, continue breathing normally. |
Strength endurance: abdominal muscles, buttocks, knee extensors |
| f |
Squat with kettle bell (24 kg) |
Keep the kettle bell stable in front of the chest
CON: Make as many squats as possible
WB-EMS: Make two squats per current application, keeping the kettle bell stable in front of the chest |
Strength endurance:
leg extensors, trunk extensors |
| g |
Lunches with kettle bell (2x 12 kg kettle bell) |
Keep the trunk straight, change sides after each repetition.
CON: Make as many lunches as possible
WB-EMS: Make two lunches per current application |
Strength endurance:
leg extensors, trunk extensors |
| h |
Coordination ladder lateral |
CON+WB-EMS: Run the coordination ladder laterally with triple steps as fast and as often as possible |
Strength endurance:
leg muscles, hip abductors |
| i |
Coordination ladder frontal |
CON+WB-EMS: Run the coordination ladder from front to back with triple steps as fast and as often as possible |
Strength endurance:
leg muscles |
| j |
Trunk extension with kettle bell (24 kg) |
Go from the bent position to a trunk extension as fast as possible. Keep the upper body stable.
CON: Repeat this as often as possible
WB-EMS: Make two trunk extensions per current application |
Strength endurance, Power:
trunk extensors, knee extensors, buttocks |