Warm up
Shoulder rotation
Level: 1
9 sec.
Subscription needed
Massage
Level: 1
9
Subscription needed
Lower leg extension
Level: 1
16 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Hammock - Dolphin
Level: 1
6
Subscription needed
Forward fold
Level: 2
12 sec.
Subscription needed
W extension
Level: 1
9
Main exercises
Round 1
Hinge plank single arm
Level: 1
9
Subscription needed
Y - Abduction
Level: 1
12
Subscription needed
Pistol
Level: 1
12
Subscription needed
Plank pushups
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
9
Subscription needed
Forearm flexion with single arm
Level: 2
14
Subscription needed
Squats (single arm)
Level: 1
14
Subscription needed
Round 2
Hinge plank single arm
Level: 1
9
Subscription needed
Y - Abduction
Level: 1
12
Subscription needed
Pistol
Level: 1
12
Subscription needed
Plank pushups
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
9
Subscription needed
Forearm flexion with single arm
Level: 2
14
Subscription needed
Squats (single arm)
Level: 1
14
Subscription needed
Round 3
Hinge plank single arm
Level: 1
9
Subscription needed
Y - Abduction
Level: 1
12
Subscription needed
Pistol
Level: 1
12
Subscription needed
Plank pushups
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
9
Subscription needed
Forearm flexion with single arm
Level: 2
14
Subscription needed
Squats (single arm)
Level: 1
14
Subscription needed
Round 4
Hinge plank single arm
Level: 1
9
Subscription needed
Y - Abduction
Level: 1
12
Subscription needed
Pistol
Level: 1
12
Subscription needed
Plank pushups
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
9
Subscription needed
Forearm flexion with single arm
Level: 2
14
Subscription needed
Squats (single arm)
Level: 1
14
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
Comments