Warm up
Forward fold
Level: 2
10 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Main exercises
Round 1
Forearm extension in palm rest
Level: 1
8
Subscription needed
Side lunge (alternating)
Level: 1
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
6
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
Hip extension
Level: 1
10
Subscription needed
Lower leg flexion
Level: 1
12
Hip and lower leg flexion
Level: 1
8
Subscription needed
Round 2
Forearm extension in palm rest
Level: 1
8
Subscription needed
Side lunge (alternating)
Level: 1
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
6
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
Hip extension
Level: 1
10
Subscription needed
Lower leg flexion
Level: 1
12
Hip and lower leg flexion
Level: 1
8
Subscription needed
Round 3
Forearm extension in palm rest
Level: 1
8
Subscription needed
Side lunge (alternating)
Level: 1
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
6
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
Hip extension
Level: 1
10
Subscription needed
Lower leg flexion
Level: 1
12
Hip and lower leg flexion
Level: 1
8
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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