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
Back extension
Level: 3
R1
10
Back extension
Level: 3
R2
10
Back extension
Level: 3
R3
10
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
Parallel grip pull-ups
Level: 2
R2
10
Parallel grip pull-ups
Level: 2
R3
10
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
T adduction
Level: 2
R2
10
T adduction
Level: 2
R3
10
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
Saw
Level: 1
R2
10
Saw
Level: 1
R3
10
Available after payment
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