Stretching libero
Footwork x2min
T1
Cat-Camel x10
Kneeling arch bow x10
Side lying T rotation x6+6
Lying hip abduction x6+6
90/90 x6+6
90/90 rises x6+6
Back Rolls SL x10
Eagle x10
Scorpion x10
T2
Skip alternati x20
Skip 1 gamba x10+10
Skip DDSS x10
Lunge to drive + rot x6+6
Lunge + yop x6+6
Lunge pka x6+6
T3
Leg swing frontale x10
Leg Swing laterale x10
Leg swing posteriore x10
pk!bn x6+6
pk!bt x6+6
bn!dl x6+6
pk!nr x6+6
T4
slide in slide out x10+10
slide in step in + slide out step out x10+10
slide in + slide out + lateral switch step x10+10
slide in knee up + slide out knee up x10+10
slide in knee up + slide out knee up + double x10+10
slide in step in + slide out 180 out x10+10
T5
[(8sec / 12sec off x 15) / 1min off] x 5
R1
R2
R3
R4
R5
NOMI CALCI
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