Warm up
Forward lunge
Level: 1
15 sec.
Lower back stretch
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
Level: 1
8
Lower back stretch with rotation
Level: 1
15 sec.
Main exercises
Overhead Forearm extension
Level: 1
R1
12
Overhead Forearm extension
Level: 1
R2
12
Overhead Forearm extension
Level: 1
R3
12
Y-T-I adduction
Level: 1
R1
4
Y-T-I adduction
Level: 1
R2
4
Y-T-I adduction
Level: 1
R3
4
Squats (wide feet position)
Level: 3
R1
15
Squats (wide feet position)
Level: 3
R2
15
Squats (wide feet position)
Level: 3
R3
15
Horizontal forearm flexion
Level: 1
R1
12
Horizontal forearm flexion
Level: 1
R2
12
Horizontal forearm flexion
Level: 1
R3
12
Reverse plank
Level: 1
R1
40 sec.
Reverse plank
Level: 1
R2
40 sec.
Reverse plank
Level: 1
R3
40 sec.
Back extension
Level: 3
R1
10
Back extension
Level: 3
R2
10
Back extension
Level: 3
R3
10
T adduction
Level: 1
R1
10
T adduction
Level: 1
R2
10
T adduction
Level: 1
R3
10
Hip drop
Level: 2
R1
10
Hip drop
Level: 2
R2
10
Hip drop
Level: 2
R3
10
Sprinter start
Level: 1
R1
10
Sprinter start
Level: 1
R2
10
Sprinter start
Level: 1
R3
10
Press - T Adduction
Level: 2
R1
6
Press - T Adduction
Level: 2
R2
6
Press - T Adduction
Level: 2
R3
6
Y abduction - Forearm flexion - Low pull
Level: 1
R1
4
Y abduction - Forearm flexion - Low pull
Level: 1
R2
4
Y abduction - Forearm flexion - Low pull
Level: 1
R3
4
Side lunge (alternating)
Level: 3
R1
12
Side lunge (alternating)
Level: 3
R2
12
Side lunge (alternating)
Level: 3
R3
12
Cool down
Y Stretch
Level: 1
8 sec.
Scapular Mobility
Level: 1
8
Side tilt
Level: 1
R1
6
Side tilt
Level: 1
R2
6
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.
Forward fold
Level: 7
10 sec.
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