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
Sumo squats
Level: 1
R1
15
Subscription needed
Sumo squats
Level: 1
R2
15
Subscription needed
Sumo squats
Level: 1
R3
15
Subscription needed
Sumo squats
Level: 1
R4
15
Subscription needed
Round 1
Backward lunge
Level: 3
S1
12
Subscription needed
Backward lunge
Level: 3
S2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Round 2
Backward lunge
Level: 3
S1
12
Subscription needed
Backward lunge
Level: 3
S2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Round 3
Backward lunge
Level: 3
S1
12
Subscription needed
Backward lunge
Level: 3
S2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Reverse plank leg abduction
Level: 1
R1
12
Reverse plank leg abduction
Level: 1
R2
12
Reverse plank leg abduction
Level: 1
R3
12
Reverse plank leg abduction
Level: 1
R4
12
Cool down
Massage
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
Level: 1
R1
10 sec.
Long Torso Twist Stretch
Level: 1
R2
10 sec.
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
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
Forward fold
Level: 1
10 sec.
Subscription needed
Available after payment
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