Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Round 1
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Round 2
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Round 3
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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