Warm up
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
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
Lower back stretch
Level: 1
10 sec.
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Sumo squats
Level: 1
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 1
12
Forearm extension standing
Level: 1
12
Subscription needed
Round 2
Sumo squats
Level: 1
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 1
12
Forearm extension standing
Level: 1
12
Subscription needed
Round 3
Sumo squats
Level: 1
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 1
12
Forearm extension standing
Level: 1
12
Subscription needed
Round 4
Square on forearms
Level: 3
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
T adduction
Level: 1
10
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Round 5
Square on forearms
Level: 3
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
T adduction
Level: 1
10
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Round 6
Square on forearms
Level: 3
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
T adduction
Level: 1
10
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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