TRAINING ABOUT THE TRAINING
"Sometimes a PAUSE takes you further than the NEXT sentence."
Sonja Ruprah-Weihs
The Training for your training
Between sentences – back into balance
Strength training is demanding. Not only for your muscles, but also for your tissue, joints, and the fine coordination of your movements.
Especially with equipment such as the leg press, lat pulldown, or free exercises such as squats or lunges, tension often builds up,
which can unnoticeably slow down your performance—and lead to poor posture in the long term.
This program will help you make better use of your breaks:
You use the regeneration band in a targeted, mindful way for just two minutes. During this time, your tissues relax, your blood circulation improves,
and your body can immediately compensate for minor imbalances. At the same time, your range of motion is expanded—gently, noticeably, and sustainably.
Example: leg press:
After the set, wrap the band around your thighs and hips. The muscles can relax, the connective tissue loosens,
and you feel how the next repetition becomes deeper, more stable, and freer.
Example: lat pulldown:
The band envelops the shoulder girdle. Shoulders and neck relax, the chest straightens up.
You work with more space and precision—you can feel it in your posture.
Example: squats:
Between sets, you wrap your pelvis or legs. The relief creates space in the joint—
your range of motion increases, and the execution becomes smoother and healthier.
This is how training becomes body intelligence.
Not only do you protect yourself from overexertion, you also increase your performance,
expand your range of motion, and return your body to its natural alignment.
Two minutes of regeneration.
More space. More strength. More awareness.
Between sentences – back into balance
Strength training is demanding. Not only for your muscles, but also for your tissue, joints, and the fine coordination of your movements. Especially with equipment such as the leg press, lat pulldown, or free exercises such as squats or lunges, tension often builds up, which can unnoticeably slow down your performance—and lead to poor posture in the long term.
This program will help you make better use of your breaks:
You use the regeneration band in a targeted, mindful way for just two minutes. During this time, your tissues relax, your blood circulation improves,
and your body can immediately compensate for minor imbalances. At the same time, your range of motion is expanded—gently, noticeably, and sustainably.
Example: leg press:
After the set, wrap the band around your thighs and hips. The muscles can relax, the connective tissue loosens,
and you feel how the next repetition becomes deeper, more stable, and freer.
Example: lat pulldown:
The band envelops the shoulder girdle. Shoulders and neck relax, the chest straightens up.
You work with more space and precision—you can feel it in your posture.
Example: squats:
Between sets, you wrap your pelvis or legs. The relief creates space in the joint—
your range of motion increases, and the execution becomes smoother and healthier.
This is how training becomes body intelligence.
Not only do you protect yourself from overexertion, you also increase your performance,
expand your range of motion, and return your body to its natural alignment.
Two minutes of regeneration.
More space. More strength. More awareness.
A look at the program
This short video gives you a first impression of how the program is structured—with a real excerpt from one of the units. Feel how movement, guidance, and effect come together.
Creating space – Unleashing performance
12 targeted exercises for more strength, better posture, and sustainable muscle building
Do you train regularly, but your body isn't responding as you'd hoped? Often, it's not motivation that's lacking, but optimal preparation. This program complements your strength training with precise preparatory exercises that improve posture, movement control, and muscle activation.
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Targeted activation – before you really get started
You strengthen the muscles that are often neglected in classic training – but which form the basis for healthy strength development:-
Abductors & adductors – for stable, controlled leg axes
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Back extensor & latissimus – for an upright posture and strong pulling assistance
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Abdominal muscles – for a strong core and healthy posture
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Preparation for equipment and free exercises
These sessions will get you ready for strength training:-
Leg curls & leg press – targeted mobilization and activation for greater effect
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Bench press & shoulder press – better movement control, more body tension
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Dumbbell training – fine-tuning for coordination and stability
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Rowing machine – optimize your pulling pattern and stabilize your posture
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Create balance, improve performance
With targeted trigger band impulses and preparatory movement sequences, you will not only improve your technique, but also protect yourself from overexertion in the long term. The exercises bring your body into the ideal position—and get more out of every workout.
