Warm Up
Lower back stretch with rotation
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
Level: 1
8
T Spine Rotation
Level: 1
S1
5
T Spine Rotation
Level: 1
S2
5
Side tilt
Level: 1
S1
6
Side tilt
Level: 1
S2
6
Forward fold
Level: 1
10 sec.
T Stretch
Level: 1
8 sec.
Cossack squat in a bent-over position
Level: 1
10
Main exercises
Sprint start (alternating)
Level: 1
R1
10
Sprint start (alternating)
Level: 1
R2
10
Sprint start (alternating)
Level: 1
R3
10
Hip and lower leg flexion (alternating)
Level: 1
R1
8
Hip and lower leg flexion (alternating)
Level: 1
R2
8
Hip and lower leg flexion (alternating)
Level: 1
R3
8
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
Parallel grip pull-ups
Level: 1
R2
10
Parallel grip pull-ups
Level: 1
R3
10
Narrow press
Level: 1
R1
10
Narrow press
Level: 1
R2
10
Narrow press
Level: 1
R3
10
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
Cross forearm flexion
Level: 1
R2
12
Available after payment
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