Warm up
Biceps stretch
Level: 1
9 sec.
Forward lunge
Level: 1
17 sec.
Subscription needed
Cossack squat
Level: 1
12
Subscription needed
Single leg hip hinge
Level: 1
6
Subscription needed
Main exercises
Round 1
Squat single arm (wide foot position)
Level: 2
17
Subscription needed
Pistol - Backward lunge
Level: 1
7
Subscription needed
T adduction
Level: 2
12
Subscription needed
I slide (kneeling)
Level: 2
12
Subscription needed
Fly Deep Squat
Level: 1
14
Subscription needed
Backward lunge
Level: 5
14
Subscription needed
Pistol - cross lunge single arm
Level: 1
7
Subscription needed
Hinge plank single arm
Level: 4
6
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
12
Subscription needed
Butterfly - Squat
Level: 3
12
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
5
Subscription needed
Round 2
Squat single arm (wide foot position)
Level: 2
17
Subscription needed
Pistol - Backward lunge
Level: 1
7
Subscription needed
T adduction
Level: 2
12
Subscription needed
I slide (kneeling)
Level: 2
12
Subscription needed
Fly Deep Squat
Level: 1
14
Subscription needed
Backward lunge
Level: 5
14
Subscription needed
Pistol - cross lunge single arm
Level: 1
7
Subscription needed
Hinge plank single arm
Level: 4
6
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
12
Subscription needed
Butterfly - Squat
Level: 3
12
Subscription needed
Pistol - Side lunge - cross lunge
Level: 1
5
Subscription needed
Cool down
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.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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