Warm up
Squats (wide feet position)
Level: 2
15
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Back extension
Level: 1
10
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 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
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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