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
Plank
Level: 3
40 sec.
Subscription needed
Reverse plank
Level: 4
40 sec.
Subscription needed
Plank
Level: 3
40 sec.
Subscription needed
Reverse plank
Level: 4
40 sec.
Subscription needed
Plank
Level: 3
40 sec.
Subscription needed
Reverse plank
Level: 4
40 sec.
Subscription needed
Press
Level: 3
12
Low pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Low pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Low pull
Level: 3
12
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Butterfly
Level: 1
10
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Butterfly
Level: 1
10
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Butterfly
Level: 1
10
Forearm extension
Level: 2
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Forearm extension
Level: 2
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Forearm extension
Level: 2
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Available after payment
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