Warm up
Hammock - Dolphin
Level: 2
5
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Toe squats
Level: 1
20
Subscription needed
High pull
Level: 1
12
Subscription needed
Neck extension
Level: 1
S1
6
Subscription needed
Neck extension
Level: 1
S2
6
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Hero pose
Level: 1
S1
15 sec.
Subscription needed
Hero pose
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Backward lunge with leg change
Level: 6
10
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Swimmer start
Level: 3
S1
10
Subscription needed
Swimmer start
Level: 3
S2
10
Subscription needed
Hip extension (single leg)
Level: 3
S1
6
Subscription needed
Hip extension (single leg)
Level: 3
S2
6
Subscription needed
Round 2
Backward lunge with leg change
Level: 6
10
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Swimmer start
Level: 3
S1
10
Subscription needed
Swimmer start
Level: 3
S2
10
Subscription needed
Hip extension (single leg)
Level: 3
S1
6
Subscription needed
Hip extension (single leg)
Level: 3
S2
6
Subscription needed
Round 3
Backward lunge with leg change
Level: 6
10
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Swimmer start
Level: 3
S1
10
Subscription needed
Swimmer start
Level: 3
S2
10
Subscription needed
Hip extension (single leg)
Level: 3
S1
6
Subscription needed
Hip extension (single leg)
Level: 3
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
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
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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