Warm up
M Stretch
Level: 1
8 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Squat jump
Level: 1
12
Subscription needed
Y slide
Level: 1
12
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hinge plank single arm
Level: 4
5
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Round 2
Squat jump
Level: 1
12
Subscription needed
Y slide
Level: 1
12
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hinge plank single arm
Level: 4
5
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Round 3
Squat jump
Level: 1
12
Subscription needed
Y slide
Level: 1
12
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hinge plank single arm
Level: 4
5
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Round 4
Squat jump
Level: 1
12
Subscription needed
Y slide
Level: 1
12
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hinge plank single arm
Level: 4
5
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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