Warm up
Forward lunge
Level: 1
15 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Lunges L
Level: 1
6
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Main exercises
Round 1
Squat - Y abduction
Level: 2
12
Subscription needed
I-Y-T slide
Level: 1
6
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
High pull (single arm - single leg )
Level: 1
8
Subscription needed
Saw
Level: 2
10
Subscription needed
Lower leg flexion
Level: 2
10
Subscription needed
SIde lunge - crosslunge
Level: 1
6
Subscription needed
Round 2
Squat - Y abduction
Level: 2
12
Subscription needed
I-Y-T slide
Level: 1
6
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
High pull (single arm - single leg )
Level: 1
8
Subscription needed
Saw
Level: 2
10
Subscription needed
Lower leg flexion
Level: 2
10
Subscription needed
SIde lunge - crosslunge
Level: 1
6
Subscription needed
Round 3
Squat - Y abduction
Level: 2
12
Subscription needed
I-Y-T slide
Level: 1
6
Subscription needed
Swimmer start
Level: 2
10
Subscription needed
High pull (single arm - single leg )
Level: 1
8
Subscription needed
Saw
Level: 2
10
Subscription needed
Lower leg flexion
Level: 2
10
Subscription needed
SIde lunge - crosslunge
Level: 1
6
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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