Warm up
Lower back stretch
Level: 1
10 sec.
Subscription needed
Single leg hip hinge
Level: 1
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Backward lunge
Level: 1
12
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Round 2
Backward lunge
Level: 1
12
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Round 3
Backward lunge
Level: 1
12
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Round 4
Backward lunge
Level: 1
12
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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