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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Impact
- Femoral nerve mobilisationBeginner30 seconds
- Floor glider hamstring curlsIntermediate10 reps
- Floor incline leg raiseBeginner30 seconds
Foam roller gluteusIntermediate10 reps
Foam roller iliotibial bandIntermediate10 reps- Foam roller quad mobilisationBeginner30 seconds
Foam roller quadricepsIntermediate10 reps
Foot standing ab wheelIntermediate10 reps- Footwork heels on the barBeginner10 reps
- Footwork high half toeBeginner10 reps
- Footwork lower and liftBeginner10 reps
Forward bend holdBeginner30 seconds
Forward bendsBeginner10 reps- Forward lungesBeginner10 reps
- Frog stretchIntermediate30 seconds
Front kicksIntermediate10 reps
Front leg raises ( standing )Beginner10 reps
Front lever row to pike and negativeAdvanced10 reps
Front lever touchAdvanced30 seconds
Front splitIntermediate10 reps- Front split stretchIntermediate30 seconds
Front squatIntermediate10 reps
Full-body lumbar crunchIntermediate10 reps- Full sit outsIntermediate10 reps
- Gastrocnemius stretch bilateral on boxBeginner30 seconds
- Gastrocnemius stretch push up positionBeginner30 seconds
- Gastrocnemius stretch unilateral on boxBeginner30 seconds
- Gastrocnemius stretch unilateral on wallBeginner30 seconds
Glute bridgeBeginner10 reps- Glute bridge eccentric unilateralBeginner10 reps
- Glute bridge isometric hold single alternateBeginner30 seconds
- Glute driveIntermediate10 reps
Glute ham raiseIntermediate10 reps- Glute hip rotator stretch 1 seatedBeginner30 seconds
- Glute hip rotator stretch 2 seatedBeginner30 seconds
- Glute hip rotator stretch 3 seatedBeginner30 seconds
- Glute hip rotator stretch supineBeginner30 seconds
- Glute piriformis mobilisation 1 floor seated lacrosse ballBeginner30 seconds
- Glute stretchIntermediate30 seconds
- Glute stretch knee pull dynamic standingBeginner30 seconds