Warm up
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Massage
Level: 1
9
Subscription needed
Tilt
Level: 1
9
Subscription needed
Lower back stretch with rotation
Level: 1
17 sec.
Subscription needed
Main exercises
A - Abduction
Level: 1
R1
12
A - Abduction
Level: 1
R2
12
A - Abduction
Level: 1
R3
12
Squat - Y abduction
Level: 1
R1
14
Subscription needed
Squat - Y abduction
Level: 1
R2
14
Subscription needed
Squat - Y abduction
Level: 1
R3
14
Subscription needed
Lift 90
Level: 1
R1
12 sec.
Subscription needed
Lift 90
Level: 1
R2
12 sec.
Subscription needed
Lift 90
Level: 1
R3
12 sec.
Subscription needed
Backward lunge single arm
Level: 4
R1
14
Subscription needed
Backward lunge single arm
Level: 4
R2
14
Subscription needed
Backward lunge single arm
Level: 4
R3
14
Subscription needed
Sprint start (alternating)
Level: 1
R1
12
Subscription needed
Sprint start (alternating)
Level: 1
R2
12
Subscription needed
Sprint start (alternating)
Level: 1
R3
12
Subscription needed
Fly Squat
Level: 1
R1
14
Subscription needed
Fly Squat
Level: 1
R2
14
Subscription needed
Fly Squat
Level: 1
R3
14
Subscription needed
March
Level: 1
R1
14
Subscription needed
March
Level: 1
R2
14
Subscription needed
March
Level: 1
R3
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
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