Warm up
Forward fold
Level: 2
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Main exercises
Round 1
L pull
Level: 2
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Round 2
L pull
Level: 2
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Round 3
L pull
Level: 2
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
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