Warm Up
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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.
Side lunge stretch
Level: 1
30 sec.
Latissimus stretch
Level: 1
S1
15 sec.
Latissimus stretch
Level: 1
S2
15 sec.
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Widmill
Level: 1
S1
15 sec.
Widmill
Level: 1
S2
5
Main exercises
Back extension
Level: 1
R1
10
Back extension
Level: 1
R2
10
Back extension
Level: 1
R3
10
Front squats
Level: 1
R1
15
Front squats
Level: 1
R2
15
Front squats
Level: 1
R3
15
Parallel grip pull-ups
Level: 1
R1
10
Parallel grip pull-ups
Level: 1
R2
10
Parallel grip pull-ups
Level: 1
R3
10
Reverse plank leg abduction
Level: 1
R1
12
Reverse plank leg abduction
Level: 1
R2
12
Reverse plank leg abduction
Level: 1
R3
12
T adduction
Level: 1
R1
10
T adduction
Level: 1
R2
10
T adduction
Level: 1
R3
10
Overhead Forearm extension
Level: 1
R1
12
Overhead Forearm extension
Level: 1
R2
12
Overhead Forearm extension
Level: 1
R3
12
Plank
Level: 1
R1
40 sec.
Plank
Level: 1
R2
40 sec.
Plank
Level: 1
R3
40 sec.
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