Main exercises
Round 1
Plank
Level: 2
40 sec.
Side plank with hip lift
Level: 1
40 sec.
Side plank
Level: 1
40 sec.
Subscription needed
Low pull
Level: 1
12
Subscription needed
Hip drop
Level: 2
10
Subscription needed
Medium pull - Squat
Level: 1
12
Subscription needed
Reverse plank
Level: 1
40 sec.
Subscription needed
High pull
Level: 2
12
Subscription needed
Round 2
Plank
Level: 2
40 sec.
Side plank with hip lift
Level: 1
40 sec.
Side plank
Level: 1
40 sec.
Subscription needed
Low pull
Level: 1
12
Subscription needed
Hip drop
Level: 2
10
Subscription needed
Medium pull - Squat
Level: 1
12
Subscription needed
Reverse plank
Level: 1
40 sec.
Subscription needed
High pull
Level: 2
12
Subscription needed
Round 3
Plank
Level: 2
40 sec.
Side plank with hip lift
Level: 1
40 sec.
Side plank
Level: 1
40 sec.
Subscription needed
Low pull
Level: 1
12
Subscription needed
Hip drop
Level: 2
10
Subscription needed
Medium pull - Squat
Level: 1
12
Subscription needed
Reverse plank
Level: 1
40 sec.
Subscription needed
High pull
Level: 2
12
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
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