Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Narrow press
Level: 2
10
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Narrow press
Level: 2
10
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Narrow press
Level: 2
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Forearm extension
Level: 2
12
Subscription needed
Cross forearm flexion
Level: 2
12
Subscription needed
Forearm extension
Level: 2
12
Subscription needed
Cross forearm flexion
Level: 2
12
Subscription needed
Forearm extension
Level: 2
12
Subscription needed
Cross forearm flexion
Level: 2
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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