Video-Portal - Marie Steffen - Dein Online Fitness Coach

Schulterblatt Routine

Kneeling Push Press

Low Wheel Kick-Up

Press to Toe Drill

Tucked Ice Cream Maker

Pike Toe Stretch

Hands under Shoulder Drill

Handstand Glute Activation Bodyline Drill

Chin-Up lean back

Front Sots Press

Unterarm Faszienball Massage

FB Front Squat + Lunge

Thoracic Spine Mobility

Floor Trizeps Stretch

Cuban Rotations

Dynamic hamstring stretch

Side lying external rotations

KH Box Handstand Push ups (+ kneeling)

Snatch Balance + seated Snatch Sots Press

Snatch Balance + Snatch Sots Press

Hand to Hand KB Swing

SL Tempo Deadlift

Banded external Shoulder rotations

False Grip Hang (feet assisted)

Lying shoulder rotations

Clean Lift off + Clean

Box HS shoulder shifts

Hollow Weight pass

Deep hip flexor bench stretch

Full Bridge (+ 1/2 Bridge)

Shoulder Bridge

Front foot elevated Step up

Pike lift to Crab extension

Cossack Squat to press

Weighted Russian Twists

Power Snatch above knee

Snatch DL + Snatch above Knee

Clean DL + Clean above knee + Front Squat

Jumping bar muscle ups

Ring FG Pull up to bottom Dip position

Ring False Grip hang

Ring archer Push up (+ kneeling)

Ring high pull self support

Ring negative Muscle up frei (+ feet assisted)

Narrow stance goblet squat (+ Fersen erhöht)

Eccentric Clean Deadlift

Front foot elevated Step up (mit Gewicht)

Around the World (straight legs & tucked)

Clean Deadlift + Clean above knee

Negative Bar Muscle up

Reverse Dumbbell Fly´s

Press to Handstand Drill

Hollow Plate Sit up

Back Rack Lunges

Snatch Deadlifts + Power Snatch + OH Squat

Rower HS shoulder tabs

Straddle Ups (über KH)

Weighted L-Raises

Behind the neck Push Jerk + Power Jerk

Lying spine Rotations

Prone PVC Press

Crab extension leg lifts

Plank mit Reach

Hands release Push ups

Overhead Walking Lunges

Single Leg Box Squat with counterweight

Victorian Raises

Glute Bridge Bench Press (wider & narrow grip)

Snatch Grip Row

Single Leg Pull ups

Deficit Push ups

Kneeling Lat Stretch

Pigeon Push ups

Wall Butterfly Stretch

Pistol Squat with counterweight

Hollow Body Rocks

Crossbody Walking Lunges

Push up to Table Top

Box HS Push ups (+ kneeling)

Hollow leg raises

SL DL to reverse Lunge

Ring Row Sit Back

Russian Push ups (+ kneeling)

Slow Mountain Climber

Snatch Push press + OH Squat

3 Point leg lifts

Pancake Good mornings

Kneeling Snatch Press

Negative Handstand Push ups (HSPU)

Kipping HS Push ups

Reverse Row high Pull

Banded Hip Sequence

kneeling glute activation

negative Strict Pull up

Single leg banded Side Steps

Knee banded Goblet Squat

L-Sit Hold Parallettes & Plates

3 Handstand Kick ups

Handstand Rocks + Box Handstand Rocks

Headstand + Wall assisted Headstand

Handstand Mobility & Bodyline Warm-up

Bodytightener to Wall Handstand Hold

1/2 Handstand hold

Jump to Tuck Handstand

Tucked Handstand Hold

Butterfly Handstand Hold

Wall Handstand shoulder Shifts

Wall Handstand shoulder touches

Box Handstand Walks

Chin-Up hold tuck-ups

L-Sit to Crab extension

Kneeling SA shoulder press

Box Handstand Shoulder touches

Banded Pancake Stretch

Sprossen Pike lifts

Side Lat Stretch

Feet banded Deadlifts

Step up + Reverse Lunge

Hollow Press + Tuck

Plate raise + Press

SA Strict Press

Downward Dog + shoulder shrug in Plank

Ball tucked Pike Up + Cobra

Ball Pike Up + Cobra

Burpee to negative Chin-Up

Burpee to Chin-Up

Chin-Up dead Hang

Ring tuck up to reverse Hold

Ring negative Chin-Up

Clean Deadlift + Hang Clean

Push Jerk + Pause in 1/2 Squat

Hang Clean + Front Squat

Clean Pull Under

Hang Snatch + OH Squat

Straddle DB Pike Push up

DB Pike Push up

Straddle SL V-Ups

Pancake Stretch mit festhalten

Floor faced Hollow

Prone PVC Shoulder dislocates

Hanging Single Leg extensions

Dip Hold L-raises

Hanging L-raises

Dip hold Tuck-Ups

Chin-up L-raised

Front Push Jerk + Front Squat

Frankenstein Squats (heels elevated)

Ring Push up (Kneeling) + Plank Hold

Front Push Press + Tempo Front Squat

Clean Shrug & Pull

Back to Wall HS Hold

Negative Wall Press to HS to HS

Handstand lateral walks

Tucked L-Sit Hip Ups

Press to HS compression on slides

Press to Headstand

Reverse Plate Push ups

DB Shoulder Circles

standing dynamic hamstring stretch

Ball pike ups to Press to HS

Ball Pike ups (Straight legs)

Ball Pike ups (bent knees)

Lying Toes to Bar

Arch ups + Push ups

Box Handstand rocks

Banded Goblet Squat

Ring Feet assisted Muscle Up transition to Dip hold

Handstand wall floaters

Ring false Grip Pull up Hold (feet assisted)

Ring Dip Hold frei (+feet assisted)

Ring False grip Pull ups (feet assisted)

Ring false Grip row

Ring kneeling Muscle up transition

Ring Standing Muscle Up transition

Tripod Headstand Hold

Straddle Pike Push ups

Hollow hold (banded Feedback)

Pike ups (einbeinig)

Hyperextension to row

Hip Banded Jump Squats

Ring Dip (feet assisted)

Handstand Single leg extensions

Theraband Routine 1

Theraband Routine 2

Hollow Body Lat-Pulldown

Box Handstand Shrugs

Floor faced Bodyline Hold

Lying Wall Handstand hold

Handstand Kick up Drill 2

Handstand Kick up Drill 1

V-Ups / Tuck-Ups

Vorgebeugtes Rudern (LH)

negative Toes to Bar

Reverse Pike Stretch

Active Seal / Seal Shifts

Standing Calf Stretch

Standing Hip Rotations

KB DL to turnover Squat

Dual Kettlbell Deadlifts

4 Shoulder Stretches

Wall Handstand Hollow hold

Hollow Body SA weighted scissors

KB OH static holds

Floor Press (eng & weit)

Arched snow angels

Seated Pike Stretch

Banded Jump Squats

Banded Pull Throughs

SL KB Deadlifts

Banded KB Swings

Shoulder Roll out

Banded Wall Split Stretch

Banded Dragon Flag

Hollow V-raises

Bankdrücken KH (eng)

Banded SA Press

Banded SA Press (weighted)

Strict Pull ups

Strict Pull ups (feet assisted)

Negative Bench Crunch Rotations

Side Plank Hip raises (Weighted)

Kettlebell Jump Squats

Weighted Step ups

Shoulder PVC to Pike

Haning Tuck ups

Reverse Glute raises

Trizeps Stretch Box

Banded Sumo Squats

Ruderergometer Pikes

Weighted barbell Crunch

Single tucked leg Crunch

Single leg Squat get ups

Single leg Plank

Single leg Deadlift

Rocking Pistol Squats (erhöht)

Reverse Ball Crunch

Prayer Plank Ball

Single Arm weighted Crunch

Bulgarian Split Squats (mit Gewicht)

Bulgarian Split Squats

Cable Rotations

Landmine overhead Squats

Landmine Squat rotation

One Arm dumbbell walking lunge

1/2 Straddle hold

Knee banded box Squats

Walking lunges & knee lift (weighted)

Walking lunge & knee lift

Front rack Kettlebell Step ups

Knee & hip banded hip thrusts

Side Jump Squats

Single leg Box Step ups

Rower Leg curls

Wall sit (Knee banded & weighted)

Wall sit (Knee banded)

Hyperextensions

Front banded Deadlifts

Dip hold Parallettes (top position)

Dip hold Parallettes (bottom position)

single arm Kettlebell row

Kneeling landmine Press (both arms)

Landmine press (both arms)

Single Arm upper back landmine row

Athletic Push ups

Kneeling single arm Kettlebell press

Bench upper back row

Kettlebell upper back row

negative Push ups

Kneeling Donkey Kick backs

Pistol Squat Hold

Hanging single leg L-Sit

L-Sit single leg extensions

Tucked Dragon Flag

Crunch to Dip L-Sit hold

Ring reverse hold

Weighted Push ups

Sumo Squats (Kurzhantel)

Kettlebell Swings

Squats (pausiert)

Banded Side Clamshells

Banded Plate Touch Drill

Der perfekte Squat

Hip banded Squats

Single leg Box Squats

Banded Squat hold

Landmine Squat rotation

Knee banded Hip Thrusts (mit Gewicht)

Single Arm Kettlebell Squats

Mobility Routine 3

Mobility Routine 2 (banded)

Mobility Routine 2

Mobility Routine 1 (banded)

Mobility Routine 1

Japanische Push ups

Ring Pull up Hold

Ring Push Ups (+ kneeling)

Hanging Shoulder Shrugs

Banded overhead Squats

Single arm Sots Press

V-up Side Chops

Split Stance Shoulder Stretch

Trizeps Stretch

Spiderman Plank

High Knee Jumps

Handgelenks Mobilisation

Dysbalanced Deadlifts

Frog Pump Hip Thrusts

reverse Iso Glute hold

resistance band shoulder front raise

Front Push press (mit Kurzhanteln)

Inch worm & push up

single arm press & pull

Single Arm parallette Row

standing shoulder extensions

Bulgarian Ring Row

Landmine Crunch

Knee banded forward jump squats

Shoulderblade Push ups

Standing side walks (ankle banded)

Banded knee to elbow Plank

single arm plank

Knee banded Hip Thrusts

kneeling box shoulder press

Seated Glute Stretch

Hollow Body Rock

resistance Band/Tube Pull Throughs

Standing resistance Band Glute Kick backs

Goblet Cossack Squats

Glute Bridge Walk outs

Banded fore-& backward jump Squats

TRX/Ring-Upper Back Row

TRX/Ring-Row (Untergriff)

single leg Hollow Hold

Athletic kneeling Push ups

Rocking Pistol Squats

knee banded Push up Jump

knee banded Squats

Banded Squat to Deadlift

Resistance Band Run

Miniband Side Pull

RNT Bulgarian Split Squats

Glute Bridge Hold

Side Banded Dead Bugs

Überzüge mit dem Deuserband

Banded Shoulder Distraction

Dubble Banded Sumo Squats

Tube upper Back Row

Single leg High Jumps (resistance Band)

Sprinters Crunch

knee Banded Jump Squats

Banded Hip Bridge

Shoulder Raise to Press

Seated Low/High Row Deuserband

Banded Push ups

Crab Extensions

Chest to wall Stretch

Single Arm overhead Bulgarian Split Squats

Cossack Thruster

Push Up Jump to Step up

Weighted Hollow Hold

Floor faced Hollow Hold

Archer Ring Row

Segmented Deadlifts

vorgebeugtes Rudern zur Brust

Pull ups eng segmented

Overhead shoulder rocks

Single Arm landmine Press

Pull up Hold weit

Goblet Squat Hold

Shoulder dislocates

Crunch sitzend Bank

Crunch Schrägbank

Plank Knie kreisend

Side Crunch am Rückenstrecker

Squat Warm up Routine

Brustmuskel stretch mit Deuserband

Faszienball Brustmuskel

Faszienball hintere Schulter

Faszienball Nacken

Faszienball vordere Schulter

Faszienball Beinbeuger

Faszienbälle Plantarfaszie

Blackroll Rücken

Blackroll Hüftbeuger

Blackroll Gluteus

Faszienbälle unterer Rücken

Faszienbälle Gluteus

Faszienbälle Schulter Rücken

Squat Warm up Routine 2

Squat Wam Up Routine 1

Hamstring stretch liegend

Squat Hold Rack

banded Pigeon Stretch

seated Hamstring Stretch

Butterfly Stretch mit Deuserband

Hüftbeuger Stretch 2

Hüftbeuger Stretch mit Deuserband

Calf Stretch beidbeinig

Calf Stretch einbeinig

Shoulder Circles

Spargat Dehnung mit Deuserband

Side Crunch haltend

Crunches mit angewinkelten Beinen

Hüftheben mit festhalten

Beinheben alternierend

Beinheben liegend

Seitneigung stehend

Crunch haltend auf Rolle

Crunch mit Gewicht

seitliches Rotieren

Crunch mit Überzug

Leg Raises auf Gym-Ball

Crunch auf Ball

TRX Reverse Crunch

Pallof Press Rotation

Pallof Press Hold

Schulterdrücken Maschine

Bizeps Curls Maschine

sitzendes Rudern Kabelzug weiter Griff

sitzendes Rudern Kabelzug

single leg Pull Ups

Pull Ups Feet elevated

Butterfly Kabelzug

Push-Ups mit Absetzen

Push-ups erhöht

Enge Push-Ups erhöht

Dips an der Bank (Feet elevated)

Trizepsstrecken über Kopf mit Kurzhantel

enges Bankdrücken

Bankdrücken mit Langhantel

Bankdrücken mit Kurzhanteln

Bizepscurls mit Sz-Stange

Bizepscurls eingedreht

Trizepsstrecken über Kopf

Trizepsstrecken am Kabelzug

21er Bizepscurls

Bizepscurls Kabelzug

vorgebeugtes Rudern am Kabelzug

Überzüge am Kabelzug

Latzug enger Griff

Latzug weiter Griff

Shoulder Press Down

Klimmzüge weiter Griff

Klimmzüge enger Griff

einarmiges Kurzhantel Rudern

aufrechtes Rudern mit SZ-Stange

Shoulder Complex

Seitheben Kurzhanteln

Frontheben Kurzhanteln

einarmiges Schulterdrücken

Schulterdrücken mit Kurzhanteln sitzend

V-raises & reverse Flys auf Bank

Reverse Flys am Kabelzug

Aufrechtes Rudern am Kabelzug

Frontheben am Kabelzug

Rope Face Pulls

Seitheben am Kabelzug

Außenrotation am Kabelzug

Wadenheben an der Multipresse

Banded Sidewalks

Hip banded Hip Thrusts

Gluteus Maschine

Reverse Hyperextensions mit Ball

Hyperextensions mit Gewicht

Hyperextensions banded

Swiss Ball Glute Combi

Side Jumps auf Step

Banded Hip raises

Single Leg Hip Thrusts

Deficit Deadlifts

banded Deadlifts

Lunges stationär

Jump Lunges alternierend

Bulgarian Split Squats jumped

Squats Multipresse

Jump Squats (mit Zwischenstep)

Jump Squats mit Gewicht