Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Long Torso Twist Stretch
Level: 1
10 sec.
Incline (feet at shoulder width)
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Main exercises
Archer press
Level: 3
R1
10
Archer press
Level: 3
R2
10
Archer press
Level: 3
R3
10
Archer press
Level: 3
R4
10
Sumo squats
Level: 2
R1
15
Sumo squats
Level: 2
R2
15
Sumo squats
Level: 2
R3
15
Sumo squats
Level: 2
R4
15
I adduction
Level: 3
R1
10
I adduction
Level: 3
R2
10
I adduction
Level: 3
R3
10
I adduction
Level: 3
R4
10
pistol single arm
Level: 5
R1
10
pistol single arm
Level: 5
R2
10
pistol single arm
Level: 5
R3
10
pistol single arm
Level: 5
R4
10
Plank with rotation
Level: 5
R1
40 sec.
Plank with rotation
Level: 5
R2
40 sec.
Plank with rotation
Level: 5
R3
40 sec.
Plank with rotation
Level: 5
R4
40 sec.
Squat jump (wide foot position)
Level: 3
R1
15
Squat jump (wide foot position)
Level: 3
R2
15
Squat jump (wide foot position)
Level: 3
R3
15
Squat jump (wide foot position)
Level: 3
R4
15
Front jump squats
Level: 3
R1
15
Front jump squats
Level: 3
R2
15
Front jump squats
Level: 3
R3
15
Front jump squats
Level: 3
R4
15
Cool down
Hammock
Level: 1
8
Lower back stretch with rotation
Level: 1
R1
15 sec.
Lower back stretch with rotation
Level: 1
R2
15 sec.
Neck extension
Level: 1
R1
6
Neck extension
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Sumo squat
Level: 2
10
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
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