Warm up
T Stretch
Level: 1
8 sec.
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Main exercises
Round 1
Low pull (one hand)
Level: 1
8
High pull
Level: 2
12
Subscription needed
Hip and lower leg flexion
Level: 1
8
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
A - Abduction
Level: 1
10
Back extension
Level: 1
10
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Side lunge
Level: 2
12
Backward lunge
Level: 1
12
Subscription needed
Round 2
Low pull (one hand)
Level: 1
8
High pull
Level: 2
12
Subscription needed
Hip and lower leg flexion
Level: 1
8
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
A - Abduction
Level: 1
10
Back extension
Level: 1
10
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Side lunge
Level: 2
12
Backward lunge
Level: 1
12
Subscription needed
Round 3
Low pull (one hand)
Level: 1
8
High pull
Level: 2
12
Subscription needed
Hip and lower leg flexion
Level: 1
8
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
A - Abduction
Level: 1
10
Back extension
Level: 1
10
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Side lunge
Level: 2
12
Backward lunge
Level: 1
12
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
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
Cossack squat in a bent-over position
Level: 1
10
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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