Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
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
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Round 1
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 2
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 3
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 4
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 5
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 6
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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