Main exercises
High pull - Squat
Level: 1
R1
12
High pull - Squat
Level: 1
R2
12
High pull - Squat
Level: 1
R3
12
Back extension
Level: 3
R1
10
Back extension
Level: 3
R2
10
Back extension
Level: 3
R3
10
Tilted march
Level: 2
R1
12
Tilted march
Level: 2
R2
12
Tilted march
Level: 2
R3
12
Exit to plank
Level: 3
R1
12
Exit to plank
Level: 3
R2
12
Exit to plank
Level: 3
R3
12
Side plank on single leg
Level: 1
S1
40 sec.
Side plank on single leg
Level: 1
S2
40 sec.
Side plank on single leg
Level: 1
S1
40 sec.
Side plank on single leg
Level: 1
S2
40 sec.
Square on arms
Level: 3
R1
10
Square on arms
Level: 3
R2
10
Square on arms
Level: 3
R3
10
Crunch
Level: 1
R1
12
Crunch
Level: 1
R2
12
Crunch
Level: 1
R3
12
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Shoulder rotation
Level: 1
R2
8 sec.
Massage
Level: 1
8
Short extension
Level: 1
8
Hero pose
Level: 2
R1
5
Hero pose
Level: 2
R2
5
Side lunge stretch
Level: 1
R1
15 sec.
Side lunge stretch
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
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