Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Main exercises
Round 1
A - Abduction
Level: 3
10
Subscription needed
Side Crunch
Level: 4
8
Subscription needed
Backward Lunge
Level: 7
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 5
12
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
Round 2
A - Abduction
Level: 3
10
Subscription needed
Side Crunch
Level: 4
8
Subscription needed
Backward Lunge
Level: 7
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 5
12
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
Round 3
A - Abduction
Level: 3
10
Subscription needed
Side Crunch
Level: 4
8
Subscription needed
Backward Lunge
Level: 7
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 5
12
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
Round 4
A - Abduction
Level: 3
10
Subscription needed
Side Crunch
Level: 4
8
Subscription needed
Backward Lunge
Level: 7
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 5
12
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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