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.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Side lunge leg in the hinge
Level: 2
S1
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S1
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S2
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S2
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S1
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S1
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S2
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S2
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S1
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S1
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S2
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S2
6
Subscription needed
Single arm pull with rotation
Level: 3
S1
10
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
Level: 3
S2
10
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
Level: 3
S1
10
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
Level: 3
S2
10
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
Level: 3
S1
10
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
Level: 3
S2
10
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Criss cross
Level: 1
S1
10
Subscription needed
Criss cross
Level: 1
S2
10
Subscription needed
Criss cross
Level: 1
S1
10
Subscription needed
Criss cross
Level: 1
S2
10
Subscription needed
Criss cross
Level: 1
S1
10
Subscription needed
Criss cross
Level: 1
S2
10
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Available after payment
Comments