Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Main exercises
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Narrow press
Level: 2
10
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Narrow press
Level: 2
10
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Narrow press
Level: 2
10
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
March
Level: 2
12
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
March
Level: 2
12
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
March
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
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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