Warm up
M Stretch
Level: 1
8 sec.
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Single leg hip hinge
Level: 2
5
Subscription needed
Main exercises
Round 1
Spider-Man
Level: 1
10
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 8
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 4
6
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Round 2
Spider-Man
Level: 1
10
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 8
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 4
6
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Round 3
Spider-Man
Level: 1
10
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 8
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 4
6
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Round 4
Spider-Man
Level: 1
10
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 2
6
Subscription needed
Backward lunge single arm
Level: 8
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 4
6
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
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
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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