Warm up
Biceps stretch
Level: 1
9 sec.
Rotation 1
Level: 1
9
Subscription needed
Single leg hip hinge
Level: 1
6
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Forward fold
Level: 2
12 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 2
12
Subscription needed
Y Stretch
Level: 1
9 sec.
Subscription needed
Main exercises
Squat - T abduction
Level: 1
R1
14
Subscription needed
Squat - T abduction
Level: 1
R2
14
Subscription needed
Squat - T abduction
Level: 1
R3
14
Subscription needed
Hip drop
Level: 4
R1
12
Subscription needed
Hip drop
Level: 4
R2
12
Subscription needed
Hip drop
Level: 4
R3
12
Subscription needed
Medium pull- Squat
Level: 2
R1
14
Subscription needed
Medium pull- Squat
Level: 2
R2
14
Subscription needed
Medium pull- Squat
Level: 2
R3
14
Subscription needed
Lunge
Level: 3
R1
14
Subscription needed
Lunge
Level: 3
R2
14
Subscription needed
Lunge
Level: 3
R3
14
Subscription needed
Side lunge leg in the hinge
Level: 2
R1
14
Subscription needed
Side lunge leg in the hinge
Level: 2
R2
14
Subscription needed
Side lunge leg in the hinge
Level: 2
R3
14
Subscription needed
SIde lunge - backward lunge single arm
Level: 1
R1
7
Subscription needed
SIde lunge - backward lunge single arm
Level: 1
R2
7
Subscription needed
SIde lunge - backward lunge single arm
Level: 1
R3
7
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
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