Warm up
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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
Sumo squats
Level: 2
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
T adduction
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Round 2
Sumo squats
Level: 2
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
T adduction
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Round 3
Sumo squats
Level: 2
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
T adduction
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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