Warm Up
Neck extension
Level: 1
S1
6
Neck extension
Level: 1
S2
6
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Massage
Level: 1
8
Incline (feet at shoulder width)
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Main exercises
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Pull squat
Level: 2
12
Split Jump
Level: 2
15
Subscription needed
I slide
Level: 2
8
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Burpee
Level: 3
8
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Pull squat
Level: 2
12
Split Jump
Level: 2
15
Subscription needed
I slide
Level: 2
8
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Burpee
Level: 3
8
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Pull squat
Level: 2
12
Split Jump
Level: 2
15
Subscription needed
I slide
Level: 2
8
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Burpee
Level: 3
8
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Pull squat
Level: 2
12
Split Jump
Level: 2
15
Subscription needed
I slide
Level: 2
8
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Burpee
Level: 3
8
Available after payment
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