Warm up
Lunges L
Level: 1
6
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Square on arms
Level: 3
10
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 3
6
Subscription needed
Sprinter start
Level: 4
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Round 2
Square on arms
Level: 3
10
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 3
6
Subscription needed
Sprinter start
Level: 4
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Round 3
Square on arms
Level: 3
10
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 3
6
Subscription needed
Sprinter start
Level: 4
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Round 4
Square on arms
Level: 3
10
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 3
6
Subscription needed
Sprinter start
Level: 4
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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