Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
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
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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