Warm up
Lower back stretch with rotation
Level: 1
17 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
17 sec.
Subscription needed
Tilt
Level: 1
9
Subscription needed
Side lunge stretch
Level: 1
17 sec.
Subscription needed
Main exercises
Pistol - Backward lunge
Level: 3
R1
7
Subscription needed
Pistol - Backward lunge
Level: 3
R2
7
Subscription needed
Pistol - Backward lunge
Level: 3
R3
7
Subscription needed
Swimmer start (alternating)
Level: 3
R1
12
Subscription needed
Swimmer start (alternating)
Level: 3
R2
12
Subscription needed
Swimmer start (alternating)
Level: 3
R3
12
Subscription needed
Sprint start (alternating)
Level: 4
R1
12
Subscription needed
Sprint start (alternating)
Level: 4
R2
12
Subscription needed
Sprint start (alternating)
Level: 4
R3
12
Subscription needed
side lunge - crosslunge single arm
Level: 2
R1
7
Subscription needed
side lunge - crosslunge single arm
Level: 2
R2
7
Subscription needed
side lunge - crosslunge single arm
Level: 2
R3
7
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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