Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Tilt
Level: 1
8
Subscription needed
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Main exercises
Round 1
pistol single arm
Level: 4
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Pistol - Side lunge in balance
Level: 3
6
Subscription needed
Round 2
pistol single arm
Level: 4
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Pistol - Side lunge in balance
Level: 3
6
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
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
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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