Warm up
        Forward lunge
              
							Level: 1
                15 sec.
								
              
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          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
        Sumo squat
              
							Level: 2
                10
              
							Subscription needed
							
          W extension
              
							Level: 1
                8
              Lower back stretch
              
							Level: 1
                10 sec.
								
              
							Subscription needed
							
          Forward fold
              
							Level: 4
                10 sec.
								
              
							Subscription needed
							
          Sumo squat
              
							Level: 2
                10
              
							Subscription needed
							
          W extension
              
							Level: 1
                8
              Lower back stretch
              
							Level: 1
                10 sec.
								
              
							Subscription needed
							
          Forward fold
              
							Level: 4
                10 sec.
								
              
							Subscription needed
							
          
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