Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
M 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
Main exercises
Pull-up with a wide grip
Level: 3
R1
6
Subscription needed
Pull-up with a wide grip
Level: 3
R2
6
Subscription needed
Pull-up with a wide grip
Level: 3
R3
6
Subscription needed
Bar muscle up
Level: 2
R1
10
Subscription needed
Bar muscle up
Level: 2
R2
10
Subscription needed
Bar muscle up
Level: 2
R3
10
Subscription needed
Narrow press
Level: 3
R1
10
Subscription needed
Narrow press
Level: 3
R2
10
Subscription needed
Narrow press
Level: 3
R3
10
Subscription needed
Y adduction
Level: 1
R1
10
Subscription needed
Y adduction
Level: 1
R2
10
Subscription needed
Y adduction
Level: 1
R3
10
Subscription needed
Sprint start (alternating)
Level: 4
R1
10
Subscription needed
Sprint start (alternating)
Level: 4
R2
10
Subscription needed
Sprint start (alternating)
Level: 4
R3
10
Subscription needed
Hip extension
Level: 3
R1
10
Subscription needed
Hip extension
Level: 3
R2
10
Subscription needed
Hip extension
Level: 3
R3
10
Subscription needed
Quadroped
Level: 2
R1
10
Subscription needed
Quadroped
Level: 2
R2
10
Subscription needed
Quadroped
Level: 2
R3
10
Subscription needed
Horizontal forearm flexion
Level: 3
R1
12
Subscription needed
Horizontal forearm flexion
Level: 3
R2
12
Subscription needed
Horizontal forearm flexion
Level: 3
R3
12
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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