Warm up
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
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Side lunge stretch
Level: 1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Widmill
Level: 1
S1
10 sec.
Subscription needed
Widmill
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Squats
Level: 3
20
Subscription needed
Squats (wide feet position)
Level: 3
15
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Squats
Level: 3
20
Subscription needed
Squats (wide feet position)
Level: 3
15
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
S1
4
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
S2
4
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
S1
4
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
S2
4
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
S1
4
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
S2
4
Subscription needed
Sprint start (alternating)
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
Level: 1
S2
10
Subscription needed
Sprint start (alternating)
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
Level: 1
S2
10
Subscription needed
Sprint start (alternating)
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
Level: 1
S2
10
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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