Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
10
Sumo squat
Level: 2
13
Subscription needed
Cossack squat in a bent-over position
Level: 2
13
Subscription needed
squat row 4 (middle gluteal)
Level: 1
20 sec.
Subscription needed
Main exercises
Round 1
Split Jump
Level: 2
20
Subscription needed
PIstol - side lunge in balance single arm
Level: 3
8
Subscription needed
pistol single arm
Level: 4
13
Subscription needed
Backward lunge with leg change
Level: 6
13
Subscription needed
Round 2
Split Jump
Level: 2
20
Subscription needed
PIstol - side lunge in balance single arm
Level: 3
8
Subscription needed
pistol single arm
Level: 4
13
Subscription needed
Backward lunge with leg change
Level: 6
13
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
15 sec.
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
Comments