Warm up
Lower back stretch
Level: 1
10 sec.
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Cossack squat
Level: 1
10
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Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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.
Golf
Level: 2
6
Subscription needed
W extension
Level: 1
8
Lunges L
Level: 1
6
Subscription needed
Main exercises
Round 1
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 2
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 3
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 4
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 5
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 6
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
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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