Warm up
Forward lunge
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Forward fold
Level: 2
10 sec.
Subscription needed
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Backward lunge
Level: 3
12
Subscription needed
Side lunge
Level: 3
12
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Side lunge - crosslunge single arm
Level: 1
6
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Round 2
Backward lunge
Level: 3
12
Subscription needed
Side lunge
Level: 3
12
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Side lunge - crosslunge single arm
Level: 1
6
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Round 3
Backward lunge
Level: 3
12
Subscription needed
Side lunge
Level: 3
12
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Side lunge - crosslunge single arm
Level: 1
6
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Round 4
Backward lunge
Level: 3
12
Subscription needed
Side lunge
Level: 3
12
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Side lunge - crosslunge single arm
Level: 1
6
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
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
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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