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
Round 1
Back extension
Level: 4
S1
10
Subscription needed
Back extension
Level: 4
S2
10
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Split Jump
Level: 1
S1
15
Subscription needed
Split Jump
Level: 1
S2
15
Subscription needed
Side lunge - crosslunge single arm
Level: 1
S1
6
Subscription needed
Side lunge - crosslunge single arm
Level: 1
S2
6
Subscription needed
Toe squats
Level: 1
20
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Lower leg flexion
Level: 2
10
Subscription needed
Hip Press
Level: 1
8
Subscription needed
Round 2
Back extension
Level: 4
S1
10
Subscription needed
Back extension
Level: 4
S2
10
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Split Jump
Level: 1
S1
15
Subscription needed
Split Jump
Level: 1
S2
15
Subscription needed
Side lunge - crosslunge single arm
Level: 1
S1
6
Subscription needed
Side lunge - crosslunge single arm
Level: 1
S2
6
Subscription needed
Toe squats
Level: 1
20
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Lower leg flexion
Level: 2
10
Subscription needed
Hip Press
Level: 1
8
Subscription needed
Round 3
Back extension
Level: 4
S1
10
Subscription needed
Back extension
Level: 4
S2
10
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Split Jump
Level: 1
S1
15
Subscription needed
Split Jump
Level: 1
S2
15
Subscription needed
Side lunge - crosslunge single arm
Level: 1
S1
6
Subscription needed
Side lunge - crosslunge single arm
Level: 1
S2
6
Subscription needed
Toe squats
Level: 1
20
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Lower leg flexion
Level: 2
10
Subscription needed
Hip Press
Level: 1
8
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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