Warm up
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Rotation 1
Level: 1
9
Subscription needed
Hero pose
Level: 2
6
Subscription needed
Forward fold
Level: 1
12 sec.
Subscription needed
Incline (feet at shoulder width)
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
March
Level: 2
14
Subscription needed
Backward lunge single arm
Level: 5
14
Subscription needed
side lunge - crosslunge single arm
Level: 2
7
Subscription needed
Jump lunge
Level: 2
9
Subscription needed
Hinge plank single arm
Level: 5
6
Subscription needed
Squat jump
Level: 2
14
Subscription needed
Burpee
Level: 4
9
Subscription needed
Backward lunge
Level: 5
14
Subscription needed
Quadroped
Level: 2
12
Subscription needed
Round 2
March
Level: 2
14
Subscription needed
Backward lunge single arm
Level: 5
14
Subscription needed
side lunge - crosslunge single arm
Level: 2
7
Subscription needed
Jump lunge
Level: 2
9
Subscription needed
Hinge plank single arm
Level: 5
6
Subscription needed
Squat jump
Level: 2
14
Subscription needed
Burpee
Level: 4
9
Subscription needed
Backward lunge
Level: 5
14
Subscription needed
Quadroped
Level: 2
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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