Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Massage
Level: 1
8
Subscription needed
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Main exercises
Round 1
Chain triceps extension (side)
Level: 1
8
Subscription needed
Back extension
Level: 4
10
Subscription needed
Plank
Level: 4
40 sec.
Subscription needed
Burpee
Level: 3
8
Subscription needed
Side lunge leg in the hinge
Level: 4
12
Subscription needed
Push ups pike
Level: 4
6
Subscription needed
Split Jump
Level: 3
15
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 6
10
Subscription needed
Round 2
Chain triceps extension (side)
Level: 1
8
Subscription needed
Back extension
Level: 4
10
Subscription needed
Plank
Level: 4
40 sec.
Subscription needed
Burpee
Level: 3
8
Subscription needed
Side lunge leg in the hinge
Level: 4
12
Subscription needed
Push ups pike
Level: 4
6
Subscription needed
Split Jump
Level: 3
15
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 6
10
Subscription needed
Round 3
Chain triceps extension (side)
Level: 1
8
Subscription needed
Back extension
Level: 4
10
Subscription needed
Plank
Level: 4
40 sec.
Subscription needed
Burpee
Level: 3
8
Subscription needed
Side lunge leg in the hinge
Level: 4
12
Subscription needed
Push ups pike
Level: 4
6
Subscription needed
Split Jump
Level: 3
15
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 6
10
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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