Warm up
Neck extension
Level: 1
S1
6
Subscription needed
Neck extension
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Plank
Level: 1
R1
40 sec.
Subscription needed
Plank
Level: 1
R2
40 sec.
Subscription needed
Plank
Level: 1
R3
40 sec.
Subscription needed
Reverse plank
Level: 1
R1
40 sec.
Subscription needed
Reverse plank
Level: 1
R2
40 sec.
Subscription needed
Reverse plank
Level: 1
R3
40 sec.
Subscription needed
Press
Level: 1
R1
12
Subscription needed
Press
Level: 1
R2
12
Subscription needed
Press
Level: 1
R3
12
Subscription needed
Low pull
Level: 1
R1
12
Subscription needed
Low pull
Level: 1
R2
12
Subscription needed
Low pull
Level: 1
R3
12
Subscription needed
Squats
Level: 2
R1
20
Squats
Level: 2
R2
20
Squats
Level: 2
R3
20
Forearm extension
Level: 1
R1
12
Forearm extension
Level: 1
R2
12
Forearm extension
Level: 1
R3
12
Forearm flexion with reverse grip
Level: 1
R1
12
Subscription needed
Forearm flexion with reverse grip
Level: 1
R2
12
Subscription needed
Forearm flexion with reverse grip
Level: 1
R3
12
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
15 sec.
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
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