Medi - Training with Matthis - Move fast
list Exercises (14)
Worm up with Sun Salutations
Warm-up with Sun Salutations, Torso Bends, Squats, Hip Rotations, Knee Rotations, Squats Hold, and Bridge
Squat jumps
Perform consecutive explosive vertical jumps from a deep squat position with minimal pause between repetitions. Focus on powerful take-offs, controlled landings, and maintaining good squat posture throughout the exercise.
Skipping Rope
Jump continuously over a rope while maintaining a light, rhythmic landing. set 1: basic set 2: boxer steps set 3: boxersteps with move
Alternating lunge jumps
Start in a lunge position and jump explosively, switching legs in mid-air. Land softly in a lunge with the opposite leg forward and repeat continuously.
Leg press - quadriceps
Push the platform away by extending your legs, then lower it under control.
Leg Press Calf Raise
With your legs nearly straight, press the platform using only your ankles by raising and lowering your heels.
Cable Trunk Rotation
Stand sideways to a cable machine and rotate your torso against the resistance while keeping your hips stable.
Low-to-High Cable Rotation
Stand sideways to a cable machine and pull the handle diagonally from low to high while rotating your torso. Keep your core engaged and control the movement.
Abdominal Crunch
Flex your torso forward by contracting your abdominal muscles while keeping the movement controlled. Slowly return to the starting position.
Barbell Bench Press
Lie on a flat bench and press the barbell upward until your arms are fully extended, then lower it under control to your chest.
Cable Chest Fly
Using a cable machine with the pulleys set high, bring the handles together in front of your body in a controlled arc while keeping a slight bend in your elbows.
Lat Pulldown
Pull the bar down toward your upper chest while keeping your torso stable, then return the bar slowly under control.
Cable Triceps Pushdown
Push the cable attachment downward by extending your elbows while keeping your upper arms close to your body. Slowly return to the starting position.
Standing Barbell Curl
Curl the barbell upward by bending your elbows while keeping your upper arms close to your body. Lower the bar slowly and under control.
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