# Daily grind

## Woche 1: Ankommen & Rücken aktivieren

- 1 × 10-0 Cat-Cow
- 1 × 10-15 Pelvic Tilt
- 2 × 10 Shoulder Roll
- 2 × 10 Glute Bridge
- 4 × 6-8 Dead Bug
- 2 × 20-30s Plank
- 4 × 8 Leg Raise (Side)
- 1 × 30s Knee-to-Chest Stretch
- 1 × 60s Child's Pose
- 2 × 30s Side Bend Stretch (Seated)

## Woche 2: Stabilität aufbauen

- 2 × 10 Leg Raise (Side)
- 3 × 12 Glute Bridge
- 2 × 12 Dead Bug
- 2 × 30-40s Plank
- 2 × 15-20s Superman

## Woche 3: Bauch & Rücken stärker fordern

- 3 × 40-60s Plank
- 4 × 8 Glute Bridge (Single-Leg)
- 2 × 12 Dead Bug
- 4 × 20-30s Side Plank
- 2 × 10 Crunch (Reverse)

## Woche 4: Kräftig und wach in den Tag 

- 3 × 40-60s Plank (Shoulder Tap)
- 4 × 20-30s Side Plank
- 1 × 30-45s Mountain Climber