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Workout Routine
Free
Laurin In-Season
by Baer451
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Targeted muscles
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back
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Moderate
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Workouts
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Montag
Med Ball Deceleration
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
Med Ball Deceleration
2×8
Start
in App
Heel Elevated Single Leg 130° Hold w/ Mb Throw
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
Heel Elevated Single Leg 130° Hold w/ Mb Throw
2×10
Start
in App
Single Leg Eccentric Box Squat (8sec lower)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
120 sec
2
–
–
8
+
amrap
120 sec
Single Leg Eccentric Box Squat (8sec lower)
2×8+
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
+
amrap
120 sec
seated shoulder press
3×8+
Start
in App
Iso Hamstring Bridge
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
Iso Hamstring Bridge
3×60 s
Start
in App
Single Arm Row (Elbow 70°-90°)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
+
amrap
120 sec
Single Arm Row (Elbow 70°-90°)
3×8+
Start
in App
REFESS Iso Hold
Start
in App
Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
REFESS Iso Hold
3×30 s
Start
in App
Lu Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
60 sec
2
–
–
10
+
amrap
60 sec
3
–
–
10
+
amrap
60 sec
Lu Raise
3×10+
Start
in App
Split Stance MB Side Toss
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
Split Stance MB Side Toss
3×5
Start
in App
Mittwoch
90° Knee on Toes Iso
Start
in App
Set
Time
Rest time
1
45 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
90° Knee on Toes Iso
3 sets
Start
in App
Lateral Pogos
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
Lateral Pogos
2×10
Start
in App
Seated Box Jump
Start
in App
Set
Reps
Rest time
1
3
120 sec
2
3
120 sec
Seated Box Jump
2×3
Start
in App
KOT Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
180 sec
KOT Squat
1×10+
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
incline bench press
3×8
Start
in App
Split Squat Iso Hold
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
Split Squat Iso Hold
3×60 s
Start
in App
Pull-Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
120 sec
2
–
–
5
+
amrap
120 sec
3
–
–
5
+
amrap
120 sec
Pull-Up
3×5+
Start
in App
Plank Dumbbell Pull Through
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Plank Dumbbell Pull Through
3×10
Start
in App