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.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
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
Lower back stretch
Level: 1
10 sec.
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Back extension
Level: 3
10
Subscription needed
Crunch
Level: 2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Crunch
Level: 2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Crunch
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Hip and lower leg flexion
Level: 2
8
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Hip and lower leg flexion
Level: 2
8
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Hip and lower leg flexion
Level: 2
8
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Horizontal 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
Comments