Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Side lunge stretch
Level: 1
15 sec.
Subscription needed
Archerpose
Level: 1
5
Subscription needed
Main exercises
Round 1
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Round 2
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Round 3
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Round 4
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Jump lunge
Level: 1
10
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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