Warm up
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
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
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus 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
Widmill
Level: 1
S1
10 sec.
Subscription needed
Widmill
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Side lunge (alternating)
Level: 1
R1
12
Subscription needed
Side lunge (alternating)
Level: 1
R2
12
Subscription needed
Side lunge (alternating)
Level: 1
R3
12
Subscription needed
High pull
Level: 1
R1
12
Subscription needed
High pull
Level: 1
R2
12
Subscription needed
High pull
Level: 1
R3
12
Subscription needed
Narrow grip pushups in plank
Level: 1
R1
10
Subscription needed
Narrow grip pushups in plank
Level: 1
R2
10
Subscription needed
Narrow grip pushups in plank
Level: 1
R3
10
Subscription needed
Reverse plank
Level: 3
R1
40 sec.
Subscription needed
Reverse plank
Level: 3
R2
40 sec.
Subscription needed
Reverse plank
Level: 3
R3
40 sec.
Subscription needed
Exit to the plank on the forearms
Level: 1
R1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
R2
12
Subscription needed
Exit to the plank on the forearms
Level: 1
R3
12
Subscription needed
Overhead Forearm extension
Level: 1
R1
12
Subscription needed
Overhead Forearm extension
Level: 1
R2
12
Subscription needed
Overhead Forearm extension
Level: 1
R3
12
Subscription needed
Forearm flexion
Level: 1
R1
12
Subscription needed
Forearm flexion
Level: 1
R2
12
Subscription needed
Forearm flexion
Level: 1
R3
12
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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