1.

Knee lift with horse jump for 30 minutes, and 5 repetitions for each leg until the alternation
between both legs do the exercise for 9 minutes.
 perform alternative knee and heel elevations, bringing the femur of the leg to the
horizontal, while the heel of the foot will rise to below the buttock. The stride
should be short and the arms should be coordinated, from front to back without
raising your hands excessively and placing your elbows as a 90 degree angle
2. Lunge bulgara without dumbbell in 20 repetitions for each leg and complete 5 sets or 9
minutes.
 Place the back foot on a high element (a step, a step, the seat of a chair, a box, etc.)
and the hands resting on the hips or narrowed on the chest.
 Bend both knees until the supported leg is flexed 90 degrees and almost does not
touch the ground. Let the weight of your body fall slightly forward.
 Ejecuta una zancada con el tronco erguido y lleva poco a poco el cuerpo hacia atrás
estirando la pierna derecha y realizando con esta la zancada inversa.
3. Jumping lunge and displacement in a distance of 30 meters with 5 repetitions or 9 minutes
 One leg must be advanced with the straight torso
 the leg that is behind should touch the ground with the knee while the one that we
advance should flex so that the feet and knee are aligned.
 From that position and trying to preserve the erect trunk, we start by jumping to
pass the leg that was back to occupy the position of the forward and we always
repeat jumping to alternate between a stride and another