Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Sumo squat
Level: 2
10
Stretching of the posterior thigh (single leg)
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
Level: 1
8
Rotation 2
Level: 2
8
Hero pose
Level: 2
5
Main exercises
Round 1
Y - Abduction
Level: 3
10
Rotation with load
Level: 3
10
Reverse plank leg abduction (alternating)
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Pull squat
Level: 2
12
Pistol single arm
Level: 3
10
Round 2
Y - Abduction
Level: 3
10
Rotation with load
Level: 3
10
Reverse plank leg abduction (alternating)
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Pull squat
Level: 2
12
Pistol single arm
Level: 3
10
Round 3
Y - Abduction
Level: 3
10
Rotation with load
Level: 3
10
Reverse plank leg abduction (alternating)
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Pull squat
Level: 2
12
Pistol single arm
Level: 3
10
Round 4
Y - Abduction
Level: 3
10
Rotation with load
Level: 3
10
Reverse plank leg abduction (alternating)
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Pull squat
Level: 2
12
Pistol single arm
Level: 3
10
Round 5
Y - Abduction
Level: 3
10
Rotation with load
Level: 3
10
Reverse plank leg abduction (alternating)
Level: 2
10
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Pull squat
Level: 2
12
Pistol single arm
Level: 3
10
Cool down
Cossack squat in a bent-over position
Level: 2
10
Hammock - Dolphin
Level: 1
5
Y Stretch
Level: 1
8 sec.
Archerpose
Level: 1
R1
5
Archerpose
Level: 1
R2
5
Latissimus stretch
Level: 1
R1
15 sec.
Latissimus stretch
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Lower leg extension
Level: 1
R2
14 sec.
Comments