SHOULDER - Adduction & abduction with the CLX band

Two of the important and often incorrectly performed movements of the arm in the shoulder joint can be performed simply and excellently with the multi-hook and one of 7 different CLX loop straps. Above all, the infinitely variable adjustment of the multi-hook from top to bottom in a matter of seconds makes it quick and easy to perform.

WOOD CHOPPING - complex movement patterns

Hip extension is one of the most neglected basic functions of our upright posture, good gait and simply CORE training. This exercise can be adapted to any fitness level with a power band that can be easily adjusted in length and resistance and securely supported by the hands on the multi-bracket.

KICKBACK - Hip extension

Hip extension is one of the most neglected basic functions of our upright posture, good gait and simply CORE training. This exercise can be adapted to any fitness level with a power band that can be easily adjusted in length and resistance and securely supported by the hands on the multi-bracket.

INVERSE MOUNTAINCLIMBER

The "mountain climber" exercise in reverse: A prime example of shortened and simultaneously weakened muscles is the ischiocrural muscle group.
While the stretched leg holds the tension in the dorsal chain and the hamstrings are therefore required to extend to a great length, they also have to contract in coordination with the other leg on the way to the bent knee.

On the one hand, this builds strength and at the same time promotes coordination, as you can see in the first attempts at this exercise.

ROTATION

One of the many completely powerless and stiffened functions is rotation around the longitudinal axis. This exercise can be performed on the WONDERWALL both sitting and standing. In particular, the decoupled execution of pelvic and shoulder girdle rotation poses completely new challenges for core coordination.

STAND UP PADDELING

A very complex and admittedly difficult exercise. And yet a great exercise for anyone who has ever tried SUP or wants to try it.

Just doing it with the HRT band and row stick is a good functional and complex workout. If you now place yourself on an unstable surface or even the BOSU, you can choose between a real SUP or gondolier feeling.

LATERALFLEXION

One of the many mobility exercises on the WONDERWALL is this extension of lateral mobility. Based on a stretching roll 45, some people find that simply leaning sideways with their own body weight is a good exercise. The whole thing is made more challenging by the use of a high-tensile band that is anchored to the multi-hook.

DIPS

Similar to pull-ups, this is a very good exercise for the shoulder girdle. Unfortunately, most of us don't manage to do a significant number of repetitions relevant to our training. With the support of a power band, you can practically halve your body weight and then actually do 12-15 repetitions.

PULL-UP

Another very important movement that can be performed with power bands. The anchored wide bar with its many grip positions enables a variety of training options.

KNEE LIFTS WITH FOREARM SUPPORT

While the sensitive elbow area is softly padded, you can lift your legs bent or straight, together or alternately, turned forwards or 45° to the side, or simply move your knees from left to right in the position shown in the photo. What all exercises have in common is that they strengthen the hip flexors and all abdominal muscles while keeping the back straight.

SLING TRAINER ROWING

The multi jib as a safe hook for sling trainers, punching bags & co. With a safe load capacity of 120 kg at the front tip, it opens up all the possibilities of sling training without a hook in the ceiling and even more so with a suspended or 5 m high ceiling.