Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Side Crunch
Level: 2
12
Hip and lower leg flexion
Level: 3
8
Subscription needed
Side Crunch
Level: 2
12
Hip and lower leg flexion
Level: 3
8
Subscription needed
Side Crunch
Level: 2
12
Hip and lower leg flexion
Level: 3
8
Subscription needed
Low pull
Level: 4
12
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Low pull
Level: 4
12
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Low pull
Level: 4
12
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
I - Abduction
Level: 2
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
I - Abduction
Level: 2
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
I - Abduction
Level: 2
10
Subscription needed
Forearm extension
Level: 3
12
Subscription needed
Forearm flexion with reverse grip
Level: 3
12
Subscription needed
Forearm extension
Level: 3
12
Subscription needed
Forearm flexion with reverse grip
Level: 3
12
Subscription needed
Forearm extension
Level: 3
12
Subscription needed
Forearm flexion with reverse grip
Level: 3
12
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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