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
Round 1
Saw
Level: 2
10
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
T adduction
Level: 2
10
Subscription needed
Forearm flexion
Level: 2
12
Subscription needed
Round 2
Saw
Level: 2
10
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
T adduction
Level: 2
10
Subscription needed
Forearm flexion
Level: 2
12
Subscription needed
Round 3
Saw
Level: 2
10
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
T adduction
Level: 2
10
Subscription needed
Forearm flexion
Level: 2
12
Subscription needed
Round 4
Back extension
Level: 3
10
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Overhead Forearm extension
Level: 2
12
Subscription needed
Round 5
Back extension
Level: 3
10
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Overhead Forearm extension
Level: 2
12
Subscription needed
Round 6
Back extension
Level: 3
10
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Overhead Forearm extension
Level: 2
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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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