Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Front squats
Level: 1
R1
15
Subscription needed
Front squats
Level: 1
R2
15
Subscription needed
Front squats
Level: 1
R3
15
Subscription needed
Balanced Side Lunge
Level: 2
S1
12
Subscription needed
Split squat
Level: 1
S1
20
Subscription needed
Balanced Side Lunge
Level: 2
S2
12
Subscription needed
Split squat
Level: 1
S2
20
Subscription needed
Balanced Side Lunge
Level: 2
S1
12
Subscription needed
Split squat
Level: 1
S1
20
Subscription needed
Balanced Side Lunge
Level: 2
S2
12
Subscription needed
Split squat
Level: 1
S2
20
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Reverse plank hinch
Level: 1
S1
8
Subscription needed
Reverse plank hinch
Level: 1
S2
8
Subscription needed
Reverse plank hinch
Level: 1
S1
8
Subscription needed
Reverse plank hinch
Level: 1
S2
8
Subscription needed
Reverse plank hinch
Level: 1
S1
8
Subscription needed
Reverse plank hinch
Level: 1
S2
8
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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