Warm up
Hero pose
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Main exercises
Round 1
Pistol (with leg alteration)
Level: 4
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Backward lunge
Level: 6
R1
10
Subscription needed
Backward lunge
Level: 6
R2
10
Subscription needed
Round 2
Pistol (with leg alteration)
Level: 4
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Backward lunge
Level: 6
R1
10
Subscription needed
Backward lunge
Level: 6
R2
10
Subscription needed
Round 3
Pistol (with leg alteration)
Level: 4
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Backward lunge
Level: 6
R1
10
Subscription needed
Backward lunge
Level: 6
R2
10
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
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
Available after payment
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