Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Press
Level: 2
R1
12
Press
Level: 2
R2
12
Press
Level: 2
R3
12
Hip drop
Level: 3
S1
10
Subscription needed
Hip drop
Level: 3
S2
10
Subscription needed
Hip drop
Level: 3
S1
10
Subscription needed
Hip drop
Level: 3
S2
10
Subscription needed
Y-T-I adduction
Level: 1
R1
4
Subscription needed
Y-T-I adduction
Level: 1
R2
4
Subscription needed
Y-T-I adduction
Level: 1
R3
4
Subscription needed
Square on forearms
Level: 2
R1
10
Subscription needed
Square on forearms
Level: 2
R2
10
Subscription needed
Square on forearms
Level: 2
R3
10
Subscription needed
Quadroped
Level: 1
R1
20 sec.
Subscription needed
Quadroped
Level: 1
R2
20 sec.
Subscription needed
Quadroped
Level: 1
R3
20 sec.
Subscription needed
Reverse plank
Level: 1
R1
40 sec.
Subscription needed
Reverse plank
Level: 1
R2
40 sec.
Subscription needed
Reverse plank
Level: 1
R3
40 sec.
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
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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