Warm up
Hero pose
Level: 1
S1
15 sec.
Subscription needed
Hero pose
Level: 1
S2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Biceps stretch
Level: 1
8 sec.
Forward lunge
Level: 1
15 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Main exercises
Rotation with load
Level: 1
S1
10
Subscription needed
Rotation with load
Level: 1
S2
10
Subscription needed
Side lunge
Level: 2
S1
12
Side lunge
Level: 2
S2
12
Rotation with load
Level: 1
S1
10
Subscription needed
Rotation with load
Level: 1
S2
10
Subscription needed
Side lunge
Level: 2
S1
12
Side lunge
Level: 2
S2
12
Tilted march
Level: 1
12
Squats
Level: 2
20
Tilted march
Level: 1
12
Squats
Level: 2
20
Back extension
Level: 2
10
Subscription needed
Backward lunge single arm
Level: 2
S1
12
Subscription needed
Back extension
Level: 2
10
Subscription needed
Backward lunge single arm
Level: 2
S1
12
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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