Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Sprint start (alternating)
Level: 1
R1
10
Subscription needed
Sprint start (alternating)
Level: 1
R2
10
Subscription needed
Sprint start (alternating)
Level: 1
R3
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
R1
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
R2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
R3
8
Subscription needed
Plank
Level: 2
R1
40 sec.
Plank
Level: 2
R2
40 sec.
Plank
Level: 2
R3
40 sec.
Parallel grip pull-ups
Level: 1
R1
10
Subscription needed
Parallel grip pull-ups
Level: 1
R2
10
Subscription needed
Parallel grip pull-ups
Level: 1
R3
10
Subscription needed
Narrow press
Level: 1
R1
10
Subscription needed
Narrow press
Level: 1
R2
10
Subscription needed
Narrow press
Level: 1
R3
10
Subscription needed
Forearm extension
Level: 1
R1
12
Forearm extension
Level: 1
R2
12
Forearm extension
Level: 1
R3
12
Cross forearm flexion
Level: 1
R1
12
Subscription needed
Cross forearm flexion
Level: 1
R2
12
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
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