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
Back extension
Level: 3
R1
10
Subscription needed
Back extension
Level: 3
R2
10
Subscription needed
Back extension
Level: 3
R3
10
Subscription needed
Front jump squats
Level: 3
R1
15
Subscription needed
Front jump squats
Level: 3
R2
15
Subscription needed
Front jump squats
Level: 3
R3
15
Subscription needed
Parallel grip pull-ups
Level: 2
R1
10
Subscription needed
Parallel grip pull-ups
Level: 2
R2
10
Subscription needed
Parallel grip pull-ups
Level: 2
R3
10
Subscription needed
Reverse plank leg abduction
Level: 3
R1
12
Subscription needed
Reverse plank leg abduction
Level: 3
R2
12
Subscription needed
Reverse plank leg abduction
Level: 3
R3
12
Subscription needed
T adduction
Level: 2
R1
10
Subscription needed
T adduction
Level: 2
R2
10
Subscription needed
T adduction
Level: 2
R3
10
Subscription needed
Overhead Forearm extension
Level: 2
R1
12
Subscription needed
Overhead Forearm extension
Level: 2
R2
12
Subscription needed
Overhead Forearm extension
Level: 2
R3
12
Subscription needed
Saw
Level: 1
R1
10
Subscription needed
Saw
Level: 1
R2
10
Subscription needed
Saw
Level: 1
R3
10
Subscription needed
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Available after payment
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