Warm up
L extension
Level: 1
8
Subscription needed
Latissimus stretch
Level: 1
15 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Main exercises
Round 1
Spider-Man
Level: 2
10
Subscription needed
Press - T Adduction
Level: 3
6
Subscription needed
Backward lunge
Level: 5
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Archer pull
Level: 3
10
Subscription needed
Round 2
Spider-Man
Level: 2
10
Subscription needed
Press - T Adduction
Level: 3
6
Subscription needed
Backward lunge
Level: 5
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Archer pull
Level: 3
10
Subscription needed
Round 3
Spider-Man
Level: 2
10
Subscription needed
Press - T Adduction
Level: 3
6
Subscription needed
Backward lunge
Level: 5
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Archer pull
Level: 3
10
Subscription needed
Round 4
Spider-Man
Level: 2
10
Subscription needed
Press - T Adduction
Level: 3
6
Subscription needed
Backward lunge
Level: 5
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Archer pull
Level: 3
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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