Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 2
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 3
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 4
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
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