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.
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Lower back stretch
Level: 1
10 sec.
Side tilt
Level: 1
S1
6
Side tilt
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
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.
March
Level: 2
12
Quadroped
Level: 1
20 sec.
March
Level: 2
12
Quadroped
Level: 1
20 sec.
March
Level: 2
12
Chain triceps extension reverse grip
Level: 2
12
Horizontal forearm flexion
Level: 2
12
Chain triceps extension reverse grip
Level: 2
12
Horizontal forearm flexion
Level: 2
12
Chain triceps extension reverse grip
Level: 2
12
Horizontal forearm flexion
Level: 2
12
Available after payment
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