Warm up
Single leg hip hinge
Level: 1
S1
5
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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
Round 1
Side lunge (alternating)
Level: 3
12
Subscription needed
Push ups pike
Level: 2
6
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 3
4
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Round 2
Side lunge (alternating)
Level: 3
12
Subscription needed
Push ups pike
Level: 2
6
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 3
4
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Round 3
Side lunge (alternating)
Level: 3
12
Subscription needed
Push ups pike
Level: 2
6
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 3
4
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Round 4
Backward lunge with leg change
Level: 6
10
Subscription needed
I-Y-T slide
Level: 2
6
Subscription needed
Archer pull
Level: 3
10
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Round 5
Backward lunge with leg change
Level: 6
10
Subscription needed
I-Y-T slide
Level: 2
6
Subscription needed
Archer pull
Level: 3
10
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Round 6
Backward lunge with leg change
Level: 6
10
Subscription needed
I-Y-T slide
Level: 2
6
Subscription needed
Archer pull
Level: 3
10
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
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