Warm up
Shoulder rotation
Level: 1
9 sec.
Subscription needed
Forward lunge
Level: 1
17 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
17 sec.
Cossack squat in a bent-over position
Level: 1
12
Subscription needed
Cross-legged incline
Level: 1
17 sec.
Subscription needed
Lunges L
Level: 1
7
Subscription needed
Main exercises
Pistol
Level: 4
R1
12
Subscription needed
Pistol
Level: 4
R2
12
Subscription needed
Pistol
Level: 4
R3
12
Subscription needed
Side lunge - crosslunge
Level: 2
R1
7
Subscription needed
Side lunge - crosslunge
Level: 2
R2
7
Subscription needed
Side lunge - crosslunge
Level: 2
R3
7
Subscription needed
Jump lunge
Level: 2
R1
9
Subscription needed
Jump lunge
Level: 2
R2
9
Subscription needed
Jump lunge
Level: 2
R3
9
Subscription needed
Sprinter start
Level: 3
R1
12
Subscription needed
Sprinter start
Level: 3
R2
12
Subscription needed
Sprinter start
Level: 3
R3
12
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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