Main exercises
Round 1
Squats
Level: 3
20
Subscription needed
Pistol - cross lunge
Level: 1
R1
6
Subscription needed
Pistol - cross lunge
Level: 1
R2
6
Subscription needed
Side plank standing
Level: 1
R1
40 sec.
Subscription needed
Side plank standing
Level: 1
R2
40 sec.
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Square on forearms
Level: 1
10
Subscription needed
Round 2
Squats
Level: 3
20
Subscription needed
Pistol - cross lunge
Level: 1
R1
6
Subscription needed
Pistol - cross lunge
Level: 1
R2
6
Subscription needed
Side plank standing
Level: 1
R1
40 sec.
Subscription needed
Side plank standing
Level: 1
R2
40 sec.
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Square on forearms
Level: 1
10
Subscription needed
Round 3
Squats
Level: 3
20
Subscription needed
Pistol - cross lunge
Level: 1
R1
6
Subscription needed
Pistol - cross lunge
Level: 1
R2
6
Subscription needed
Side plank standing
Level: 1
R1
40 sec.
Subscription needed
Side plank standing
Level: 1
R2
40 sec.
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Square on forearms
Level: 1
10
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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