Condition
Unlimited: Cycling and running
Stretching
10 minutes of each training session
Sit on a chair. Place your left hand on the right side of your head while your right hand holds onto the chair seat. Pull your head slowly to the left and hold back with your right arm so that the right side of your neck is increasingly stretched. Pull your head in different directions (forwards/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the opposite side.
Stand with your arm stretched down at your side with your hand slightly clenched. Rotate your arm so that your thumb is moved inwards and maximally backwards. Then bend your wrist to the maximum so that the back of your hand is facing downwards and that it tightens on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.
Strength
50 minutes of each training session
Stand with your back straight. Slowly bring your training arm out to the side and up over your head. Slowly bring the arm down again.
Attach an exercise band at elbow height. Stand with your training arm furthest away from the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Your forearm and hand rest against your stomach. Rotate your forearm out to the side to tension the elastic band and hold the tension for a few seconds before slowly returning your arm to the starting position.
Attach an exercise band at elbow height. Stand with your training arm closest to the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Rotate your forearm in front of your stomach to stretch the elastic and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
Attach the exercise band at floor level. Stand with your side facing the elastic, with your training arm furthest from the elastic. Hold the resistance band in your hand on your training arm and keep your hand on the opposite hip. Swing your arm up and backwards with your elbow bent about 90 degrees so that your hand is only at shoulder height. Hold the pull for a few seconds and slowly release the pull as your hand returns to the starting position.
Stand with an exercise band in your hands. Keep your thumbs pointing upwards and elbows slightly bent. Pull on the elastic band to tighten it. Vibrate the elastic while slowly stretching your arms up over your head and slowly bringing them back down.
Kneel down and support with your hands. Lift your toes off the floor. Do push-ups without your stomach touching the floor.
Attach an exercise band at shoulder height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm at 90 degrees to your body and your elbow bent so your forearm is pointing towards the resistance band. Slowly pull backwards to tension the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. The elbow should be bent throughout the exercise.
Attach an exercise band at shoulder height. Stand with the back of the shoulder of the training arm against the attachment of the exercise band. Grasp the elastic band with your training arm with your elbow bent and your hand level with your shoulder and the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic and rotate your forearm so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bend/rotate the arm back to the starting position.
Stand with the exercise band under your foot. Grip the elastic band with your hand on the training arm. The back of your hand is facing forwards. Slowly move your training arm backwards and upwards to tighten the elastic band. Hold the tension for a few seconds and lower your arm again.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again.
