Warm up
Lower back stretch
Level: 1
10 sec.
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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.
Golf
Level: 2
6
Subscription needed
W extension
Level: 1
8
Lunges L
Level: 1
6
Subscription needed
Main exercises
Round 1
Squat single arm (wide foot position)
Level: 3
S1
15
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Pistol
Level: 2
S1
10
Pistol
Level: 2
S2
10
Sprint start (alternating)
Level: 2
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Round 2
Squat single arm (wide foot position)
Level: 3
S2
15
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Pistol
Level: 2
S1
10
Pistol
Level: 2
S2
10
Sprint start (alternating)
Level: 2
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Round 3
Squat single arm (wide foot position)
Level: 3
S1
15
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Pistol
Level: 2
S1
10
Pistol
Level: 2
S2
10
Sprint start (alternating)
Level: 2
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Round 4
Squat single arm (wide foot position)
Level: 3
S2
15
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Pistol
Level: 2
S1
10
Pistol
Level: 2
S2
10
Sprint start (alternating)
Level: 2
10
Subscription needed
Hip extension
Level: 2
10
Subscription needed
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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