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.
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.
Lower back stretch
Level: 1
10 sec.
Side tilt
Level: 1
S1
6
Side tilt
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
Main exercises
Square on forearms
Level: 3
10
Subscription needed
Reverse plank leg abduction
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Low pull
Level: 2
12
Squats (wide feet position)
Level: 1
15
High pull
Level: 1
12
Exit to plank
Level: 1
12
Hip Press
Level: 1
8
Square on forearms
Level: 3
10
Subscription needed
Reverse plank leg abduction
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Low pull
Level: 2
12
Squats (wide feet position)
Level: 1
15
High pull
Level: 1
12
Exit to plank
Level: 1
12
Hip Press
Level: 1
8
Square on forearms
Level: 3
10
Subscription needed
Reverse plank leg abduction
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Low pull
Level: 2
12
Squats (wide feet position)
Level: 1
15
High pull
Level: 1
12
Exit to plank
Level: 1
12
Hip Press
Level: 1
8
Available after payment
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