Warm up
Forward lunge
Level: 1
15 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Exit to plank
Level: 3
12
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Medium pull (one hand)
Level: 4
8
Subscription needed
High pull (single arm - single leg )
Level: 1
8
Subscription needed
Squats
Level: 3
20
Subscription needed
Pike
Level: 2
12
Subscription needed
Push ups pike
Level: 2
6
Subscription needed
Side lunge
Level: 2
12
Push-ups - Crunch
Level: 4
6
Subscription needed
Round 2
Exit to plank
Level: 3
12
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Medium pull (one hand)
Level: 4
8
Subscription needed
High pull (single arm - single leg )
Level: 1
8
Subscription needed
Squats
Level: 3
20
Subscription needed
Pike
Level: 2
12
Subscription needed
Push ups pike
Level: 2
6
Subscription needed
Side lunge
Level: 2
12
Push-ups - Crunch
Level: 4
6
Subscription needed
Round 3
Exit to plank
Level: 3
12
Subscription needed
Squats with external rotation
Level: 1
12
Subscription needed
Medium pull (one hand)
Level: 4
8
Subscription needed
High pull (single arm - single leg )
Level: 1
8
Subscription needed
Squats
Level: 3
20
Subscription needed
Pike
Level: 2
12
Subscription needed
Push ups pike
Level: 2
6
Subscription needed
Side lunge
Level: 2
12
Push-ups - Crunch
Level: 4
6
Subscription needed
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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