Warm Up
Posterior deltoid stretch
Level: 1
15 sec.
Short extension
Level: 1
8
Widmill
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
Level: 1
15 sec.
Main exercises
Front squats
Level: 1
R1
15
Front squats
Level: 1
R2
15
Front squats
Level: 1
R3
15
Front squats
Level: 1
R4
15
Side lunge
Level: 1
R1
12
Side lunge
Level: 1
R2
12
Side lunge
Level: 1
R3
12
Side lunge
Level: 1
R4
12
Hip and lower leg flexion (alternating)
Level: 2
R1
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
R2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
R3
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
R4
8
Subscription needed
Pistol - Backward lunge single arm
Level: 2
R1
6
Subscription needed
Pistol - Backward lunge single arm
Level: 2
R2
6
Subscription needed
Pistol - Backward lunge single arm
Level: 2
R3
6
Subscription needed
Pistol - Backward lunge single arm
Level: 2
R4
6
Subscription needed
Butterfly - Squat
Level: 1
R1
12
Butterfly - Squat
Level: 1
R2
12
Butterfly - Squat
Level: 1
R3
12
Butterfly - Squat
Level: 1
R4
12
Squats (single arm)
Level: 1
R1
12
Squats (single arm)
Level: 1
R2
12
Squats (single arm)
Level: 1
R3
12
Squats (single arm)
Level: 1
R4
12
Available after payment
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