Warm up
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 1
12
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 1
12
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 1
12
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 1
12
Sumo squat
Level: 1
R1
10
Subscription needed
Sumo squat
Level: 1
R2
10
Subscription needed
Sumo squat
Level: 1
R3
10
Subscription needed
Hip extension (single leg)
Level: 1
S1
6
Subscription needed
Hip extension (single leg)
Level: 1
S2
6
Subscription needed
Hip extension (single leg)
Level: 1
S1
6
Subscription needed
Hip extension (single leg)
Level: 1
S2
6
Subscription needed
Hip extension (single leg)
Level: 1
S1
6
Subscription needed
Hip extension (single leg)
Level: 1
S2
6
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
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