Warm up
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Single leg hip hinge
Level: 2
5
Subscription needed
Main exercises
Round 1
Exit to plank
Level: 2
12
Subscription needed
Backward lunge with leg change
Level: 3
12
Subscription needed
Pistol
Level: 1
10
Subscription needed
Squats (single arm)
Level: 2
12
Subscription needed
Squat - T abduction
Level: 1
12
Subscription needed
Round 2
Exit to plank
Level: 2
12
Subscription needed
Backward lunge with leg change
Level: 3
12
Subscription needed
Pistol
Level: 1
10
Subscription needed
Squats (single arm)
Level: 2
12
Subscription needed
Squat - T abduction
Level: 1
12
Subscription needed
Round 3
Exit to plank
Level: 2
12
Subscription needed
Backward lunge with leg change
Level: 3
12
Subscription needed
Pistol
Level: 1
10
Subscription needed
Squats (single arm)
Level: 2
12
Subscription needed
Squat - T abduction
Level: 1
12
Subscription needed
Round 4
Exit to plank
Level: 2
12
Subscription needed
Backward lunge with leg change
Level: 3
12
Subscription needed
Pistol
Level: 1
10
Subscription needed
Squats (single arm)
Level: 2
12
Subscription needed
Squat - T abduction
Level: 1
12
Subscription needed
Round 5
Exit to plank
Level: 2
12
Subscription needed
Backward lunge with leg change
Level: 3
12
Subscription needed
Pistol
Level: 1
10
Subscription needed
Squats (single arm)
Level: 2
12
Subscription needed
Squat - T abduction
Level: 1
12
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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