Warm Up
Lower back stretch
Level: 1
10 sec.
Cossack squat
Level: 1
12
Cross-legged incline
Level: 1
S1
15 sec.
Cross-legged incline
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Golf
Level: 2
6
W extension
Level: 1
8
Lunges L
Level: 1
6
Main exercises
Plank
Level: 1
R1
40 sec.
Plank
Level: 1
R2
40 sec.
Plank
Level: 1
R3
40 sec.
Reverse plank
Level: 1
R1
40 sec.
Reverse plank
Level: 1
R2
40 sec.
Reverse plank
Level: 1
R3
40 sec.
Press
Level: 1
R1
12
Press
Level: 1
R2
12
Press
Level: 1
R3
12
Low pull
Level: 1
R1
12
Low pull
Level: 1
R2
12
Low pull
Level: 1
R3
12
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
Forearm flexion with reverse grip
Level: 1
R2
12
Forearm flexion with reverse grip
Level: 1
R3
12
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