Warm Up
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
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.
Latissimus stretch
Level: 1
S1
15 sec.
Latissimus stretch
Level: 1
S2
15 sec.
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Widmill
Level: 1
S1
10 sec.
Widmill
Level: 1
S2
10 sec.
Main exercises
Backward lunge with leg change
Level: 2
12
Hip and lower leg flexion (alternating)
Level: 1
8
Plank pushups
Level: 1
10
Medium pull
Level: 2
12
Square on forearms
Level: 2
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Forearm extension standing
Level: 1
12
Cross forearm flexion
Level: 1
12
Backward lunge with leg change
Level: 2
12
Hip and lower leg flexion (alternating)
Level: 1
8
Plank pushups
Level: 1
10
Medium pull
Level: 2
12
Square on forearms
Level: 2
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Forearm extension standing
Level: 1
12
Cross forearm flexion
Level: 1
12
Backward lunge with leg change
Level: 2
12
Hip and lower leg flexion (alternating)
Level: 1
8
Plank pushups
Level: 1
10
Medium pull
Level: 2
12
Square on forearms
Level: 2
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Forearm extension standing
Level: 1
12
Cross forearm flexion
Level: 1
12
Available after payment
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