Main exercises
Round 1
Backward lunge with leg change
Level: 2
12
Subscription needed
I slide (kneeling)
Level: 2
R1
10
Subscription needed
I slide (kneeling)
Level: 2
R2
10
Subscription needed
Sprint start (alternating)
Level: 1
10
Subscription needed
Lunge with rotation
Level: 2
R1
5
Subscription needed
Lunge with rotation
Level: 2
R2
5
Subscription needed
Round 2
Backward lunge with leg change
Level: 2
12
Subscription needed
I slide (kneeling)
Level: 2
R1
10
Subscription needed
I slide (kneeling)
Level: 2
R2
10
Subscription needed
Sprint start (alternating)
Level: 1
10
Subscription needed
Lunge with rotation
Level: 2
R1
5
Subscription needed
Lunge with rotation
Level: 2
R2
5
Subscription needed
Round 3
Backward lunge with leg change
Level: 2
12
Subscription needed
I slide (kneeling)
Level: 2
R1
10
Subscription needed
I slide (kneeling)
Level: 2
R2
10
Subscription needed
Lunge with rotation
Level: 2
R1
5
Subscription needed
Lunge with rotation
Level: 2
R2
5
Subscription needed
Sprint start (alternating)
Level: 1
10
Subscription needed
Round 4
Backward lunge with leg change
Level: 2
12
Subscription needed
I slide (kneeling)
Level: 2
R1
10
Subscription needed
I slide (kneeling)
Level: 2
R2
10
Subscription needed
Sprint start (alternating)
Level: 1
10
Subscription needed
Lunge with rotation
Level: 2
R1
5
Subscription needed
Lunge with rotation
Level: 2
R2
5
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
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