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225
Workout

High difficulty level 8

~1 h. 8 min.
~816 kcal
⁉️ Comments

"High Difficulty Level 8" — This workout is aimed at strengthening the stabilizer muscles. Stabilizer muscles support and strengthen joints, ensure proper body position, and help reduce the risk of injury during workouts and sports. In addition, strengthening stabilizer muscles helps improve balance, coordination, and overall fitness. 

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Side plank standing
8
Level: 3
S1
40 sec.
Side plank standing
8
Level: 3
S2
40 sec.
Side plank standing
8
Level: 3
S1
40 sec.
Side plank standing
8
Level: 3
S2
40 sec.
Side plank standing
8
Level: 3
S1
40 sec.
Side plank standing
8
Level: 3
S2
40 sec.
High pull (single arm - single leg )
9
Level: 2
S1
8
High pull (single arm - single leg )
9
Level: 2
S2
8
High pull (single arm - single leg )
9
Level: 2
S1
8
High pull (single arm - single leg )
9
Level: 2
S2
8
High pull (single arm - single leg )
9
Level: 2
S1
8
High pull (single arm - single leg )
9
Level: 2
S2
8
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Saw
9
Level: 3
R1
8
Saw
9
Level: 3
R2
8
Saw
9
Level: 3
R3
8
Lower leg flexion
8
Level: 3
R1
8
Lower leg flexion
8
Level: 3
R2
8
Lower leg flexion
8
Level: 3
R3
8
Forward lunge
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 1
5
Forward fold
1
Level: 6
10 sec.
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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