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
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Narrow grip pushups in plank
Level: 1
10
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Torso rotation with squat (from side ot side)
Level: 1
10
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Narrow grip pushups in plank
Level: 1
10
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Torso rotation with squat (from side ot side)
Level: 1
10
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Narrow grip pushups in plank
Level: 1
10
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Torso rotation with squat (from side ot side)
Level: 1
10
Available after payment
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