Warm up
Hammock
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Golf
Level: 1
6
Subscription needed
Tilt
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
L extension
Level: 1
S1
8
Subscription needed
L extension
Level: 1
S2
8
Subscription needed
Side tilt
Level: 1
6
Subscription needed
Main exercises
Hinge plank single arm
Level: 1
S1
8
Subscription needed
Hinge plank single arm
Level: 1
S2
8
Subscription needed
Forearm extension in palm rest
Level: 1
8
Subscription needed
Reverse plank hinch
Level: 1
S1
8
Subscription needed
Reverse plank hinch
Level: 1
S2
8
Subscription needed
Hip extension
Level: 1
10
Subscription needed
Pike (sideways with rotation)
Level: 1
S1
10
Pike (sideways with rotation)
Level: 1
S2
10
Reverse plank
Level: 3
40 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
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.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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