Warm up
T Stretch
Level: 1
8 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
L extension
Level: 1
8
Subscription needed
Single leg hip hinge
Level: 1
5
Subscription needed
Main exercises
Round 1
Forearm flexion (single arm single leg )
Level: 2
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Forearm extension (reverse grip)
Level: 2
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
I - Abduction
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 2
15
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Round 2
Forearm flexion (single arm single leg )
Level: 2
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Forearm extension (reverse grip)
Level: 2
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
I - Abduction
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 2
15
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Round 3
Forearm flexion (single arm single leg )
Level: 2
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Forearm extension (reverse grip)
Level: 2
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
I - Abduction
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 2
15
Subscription needed
Press - I Adduction
Level: 2
6
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
Available after payment
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