Bridging with March F

Kraft

Core and glute activation

Lower back 3×8 30s Mat

Clamshell Series F

Kraft

Hip abduction strengthening

Hip 3×12 30s Mat, Resistance band

Knee Extension in Sitting A

Kraft

Quadriceps strengthening

Knee 3×10 20s Chair, Ankle weight

Pilates Hundred F

Kraft

Core endurance exercise

Lower back 1×1 100s Mat

Prone Y-T-W-L F

Kraft

Scapular stabilization series

Upper back 3×8 45s Mat

Resisted Wrist Extension F

Kraft

Wrist strengthening for tennis elbow

Elbow 3×12 20s Resistance band

Standing Calf Raise A

Kraft

Gastrocnemius strengthening

Leg 3×12 30s Wall

TheraBand Rows A

Kraft

Scapular retraction strengthening

Upper back 3×15 30s Resistance band, Chair

Foam Roller Thoracic Extension F

Flexibilität

Thoracic mobility drill

Upper back 3×5 30s Foam roller

Lumbar Rotation Stretch A

Flexibilität

Lower back rotation mobilization

Lower back 3×10 20s Mat

Shoulder Flexion Stretch A

Flexibilität

Standing wall walk for shoulder mobility

Shoulder 3×10 30s Wall

Standing Hip Flexor Stretch A

Flexibilität

Hip flexor lengthening

Hip 2×15 30s

Supine Hamstring Stretch A

Flexibilität

Hamstring flexibility with strap

Leg 3×15 30s Strap, Mat

Balance Board Squats P

Gleichgewicht

Dynamic balance and lower body

Leg 3×10 45s Balance board

Single Leg Stance F

Gleichgewicht

Balance training

Leg 3×30 45s

Ankle Alphabet A

Koordination

Ankle mobility and proprioception

Ankle 2×1 30s Chair

Cervical Retraction A

Koordination

Chin tuck exercise for posture

Neck 3×10 15s

Scapular Wall Slides F

Koordination

Scapular control exercise

Upper back 3×10 30s Wall

Bike Interval Training F

Ausdauer

Stationary bike cardiovascular training

Leg 1×1 600s Stationary bike

Deep Breathing with Expansion A

Atmung

Respiratory exercise for posture

Upper back 1×1 180s