TRAINING ABOUT TRAINING
"Sometimes a BREAK takes you further than the NEXT sentence"
Sonja Ruprah-Weihs
Training on Training
Between Sets—Finding Your Balance Again
Strength training is demanding. It challenges not only your muscles, but also your connective tissue, joints, and the fine coordination of your movements.
Especially with machines like the leg press and lat pulldown, or with free-weight exercises like squats and lunges, tension often builds up,
which can unnoticedly hinder your performance—and, over time, lead to poor posture.
With this program, you’ll find new ways to make the most of your breaks:
You’ll use the recovery band—in a focused, mindful way—for just two minutes. During this time, your tissues relax, blood flow improves,
and your body can immediately release minor tension imbalances. At the same time, your range of motion expands—gently, noticeably, and sustainably.
Example: Leg press:
After each set, wrap the band around your thighs and hips. Your muscles can relax, the connective tissue loosens,
and you’ll feel the next repetition become deeper, more stable, and more fluid.
Example: Lat Pulldown:
The strap wraps around the shoulder girdle. Your shoulders and neck relax, and your chest opens up.
You’ll work with more space and precision—and you’ll feel the difference in your posture.
Example: Squats:
Between sets, wrap a band around your pelvis or legs. This relieves pressure and creates space in the joint—
your range of motion increases, and your form becomes smoother and healthier.
This is how training becomes physical intelligence.
Not only do you protect yourself from overexertion—you also boost your performance,
expand your range of motion, and restore your body to its natural alignment.
Two minutes of recovery.
More space. More strength. More awareness.
Between Sets—Finding Your Balance Again
Strength training is demanding. It challenges not only your muscles, but also your connective tissue, joints, and the fine coordination of your movements. Especially with machines like the leg press and lat pulldown, or with free-weight exercises like squats and lunges, tension often builds up, which can unnoticedly hinder your performance—and, over time, lead to poor posture.
With this program, you’ll find new ways to make the most of your breaks:
You’ll use the recovery band—in a focused, mindful way—for just two minutes. During this time, your tissues relax, blood flow improves,
and your body can immediately release minor tension imbalances. At the same time, your range of motion expands—gently, noticeably, and sustainably.
Example: Leg press:
After each set, wrap the band around your thighs and hips. Your muscles can relax, the connective tissue loosens,
and you’ll feel the next repetition become deeper, more stable, and more fluid.
Example: Lat Pulldown:
The strap wraps around the shoulder girdle. Your shoulders and neck relax, and your chest opens up.
You’ll work with more space and precision—and you’ll feel the difference in your posture.
Example: Squats:
Between sets, wrap a band around your pelvis or legs. This relieves pressure and creates space in the joint—
your range of motion increases, and your form becomes smoother and healthier.
This is how training becomes physical intelligence.
Not only do you protect yourself from overexertion—you also boost your performance,
expand your range of motion, and restore your body to its natural alignment.
Two minutes of recovery.
More space. More strength. More awareness.
A Look at the Program
In this short video, you'll get a first glimpse of how the program is structured—featuring a real clip from one of the sessions. Get a feel for how movement, guidance, and results come together.
Create Space – Unleash Potential
12 Targeted Exercises for Increased Strength, Better Posture, and Sustainable Muscle Growth
You work out regularly—but your body isn’t responding as you’d hoped? Often, it’s not a lack of motivation, but a lack of proper preparation. This program complements your strength training with precise warm-up exercises that improve posture, movement mechanics, and muscle activation.
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Targeted Activation—Before You Really Get Started
You’ll strengthen the muscles that are often neglected in traditional training—but which form the foundation for healthy strength development:-
Abductors & Adductors – For Stable, Controlled Leg Alignment
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Back Extenders & Latissimus – For Good Posture and Effective Pull Exercises
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Abdominal Muscles—For a Strong Core and Healthy Posture
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Warm-up for Equipment and Free Exercises
These workouts are designed to get you ready right before your strength training session:-
Leg Curls & Leg Press – Targeted Mobilization and Activation for Greater Effectiveness
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Bench Press & Shoulder Press – Better Form, More Core Engagement
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Dumbbell Training – Fine-Tuning Coordination and Stability
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Rowing Machine – Optimize Your Pull Pattern and Stabilize Your Form
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Achieve Balance, Boost Performance
With targeted trigger band stimuli and preparatory movement sequences, you’ll not only improve your technique but also protect yourself from overuse in the long term. The exercises bring your body into the ideal position—and help you get more out of every workout.
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