Warm up
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Sprint start (alternating)
Level: 3
R1
10
Subscription needed
Sprint start (alternating)
Level: 3
R2
10
Subscription needed
Sprint start (alternating)
Level: 3
R3
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
R1
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
R2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
R3
8
Subscription needed
Plank
Level: 3
R1
40 sec.
Subscription needed
Plank
Level: 3
R2
40 sec.
Subscription needed
Plank
Level: 3
R3
40 sec.
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
Narrow press
Level: 2
R1
10
Subscription needed
Narrow press
Level: 2
R2
10
Subscription needed
Narrow press
Level: 2
R3
10
Subscription needed
Forearm extension standing
Level: 2
R1
12
Subscription needed
Forearm extension standing
Level: 2
R2
12
Subscription needed
Forearm extension standing
Level: 2
R3
12
Subscription needed
Cross forearm flexion
Level: 2
R1
12
Subscription needed
Cross forearm flexion
Level: 2
R2
12
Subscription needed
Cross forearm flexion
Level: 2
R3
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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