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
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
Front jump squats
Level: 3
15
Subscription needed
Back extension
Level: 3
10
Crunch
Level: 2
12
Subscription needed
Back extension
Level: 3
10
Crunch
Level: 2
12
Subscription needed
Back extension
Level: 3
10
Crunch
Level: 2
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Medium pull
Level: 3
12
Subscription needed
Press
Level: 3
12
Medium pull
Level: 3
12
Subscription needed
Press
Level: 3
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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