Warm up
Squats (wide feet position)
Level: 2
15
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Back extension
Level: 1
10
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Sprint start (alternating)
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Sprint start (alternating)
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Sprint start (alternating)
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Hip Press
Level: 1
8
Subscription needed
Plank
Level: 2
40 sec.
Hip Press
Level: 1
8
Subscription needed
Plank
Level: 2
40 sec.
Hip Press
Level: 1
8
Subscription needed
Plank
Level: 2
40 sec.
Forearm extension
Level: 1
12
Cross forearm flexion
Level: 1
12
Subscription needed
Forearm extension
Level: 1
12
Cross forearm flexion
Level: 1
12
Subscription needed
Forearm extension
Level: 1
12
Cross forearm flexion
Level: 1
12
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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