Main exercises
Wall Slide (stand facing away from the anchor point)
Level: 1
10
Side tilt
Level: 1
8
Side lunge stretch
Level: 1
20 sec.
Posterior deltoid stretch
Level: 1
20 sec.
Short extension
Level: 1
10
Forward fold
Level: 3
13 sec.
Forward lunge
Level: 1
20 sec.
Latissimus stretch
Level: 1
20 sec.
Cossack squat in a bent-over position
Level: 1
13
Lunges L
Level: 1
8
Shoulder rotation
Level: 1
10 sec.
Wall Slide (stand facing the anchor point)
Level: 1
10
L extension
Level: 1
10
Biceps stretch
Level: 1
10 sec.
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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