Warm up
W extension
Level: 1
10
Archerpose
Level: 1
7
Subscription needed
Forward fold
Level: 1
13 sec.
Subscription needed
Sumo squat
Level: 2
13
Subscription needed
Main exercises
Round 1
Pistol - Backward lunge single arm
Level: 3
8
Subscription needed
Jump lunge
Level: 3
8
Subscription needed
Sprint start (alternating)
Level: 3
13
Subscription needed
Backward lunge single arm
Level: 8
8
Subscription needed
Split Jump
Level: 3
20
Subscription needed
Round 2
Pistol - Backward lunge single arm
Level: 3
8
Subscription needed
Jump lunge
Level: 3
8
Subscription needed
Sprint start (alternating)
Level: 3
13
Subscription needed
Backward lunge single arm
Level: 8
8
Subscription needed
Split Jump
Level: 3
20
Subscription needed
Round 3
Pistol - Backward lunge single arm
Level: 3
8
Subscription needed
Jump lunge
Level: 3
8
Subscription needed
Sprint start (alternating)
Level: 3
13
Subscription needed
Backward lunge single arm
Level: 8
8
Subscription needed
Split Jump
Level: 3
20
Subscription needed
Round 4
Pistol - Backward lunge single arm
Level: 3
8
Subscription needed
Jump lunge
Level: 3
8
Subscription needed
Sprint start (alternating)
Level: 3
13
Subscription needed
Backward lunge single arm
Level: 8
8
Subscription needed
Split Jump
Level: 3
20
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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