Warm up
        Y Stretch
              
							Level: 1
                8 sec.
								
              
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          Hammock - Dolphin
              
							Level: 2
                5
              
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          Cossack squat
              
							Level: 1
                10
              
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          Tilt
              
							Level: 1
                8
              
							Subscription needed
							
          Main exercises
        Round 1
        Low pull - Triceps
              
							Level: 2
                6
              
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          Swimmer start
              
							Level: 3
                10
              
							Subscription needed
							
          Medium pull (one hand)
              
							Level: 3
                8
              
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          Side lunge leg in the hinge
              
							Level: 3
                12
              
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          Hip extension (single leg)
              
							Level: 2
                6
              Squats with external rotation
              
							Level: 2
                12
              
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          Round 2
        Low pull - Triceps
              
							Level: 2
                6
              
							Subscription needed
							
          Swimmer start
              
							Level: 3
                10
              
							Subscription needed
							
          Medium pull (one hand)
              
							Level: 3
                8
              
							Subscription needed
							
          Side lunge leg in the hinge
              
							Level: 3
                12
              
							Subscription needed
							
          Hip extension (single leg)
              
							Level: 2
                6
              Squats with external rotation
              
							Level: 2
                12
              
							Subscription needed
							
          Round 3
        Low pull - Triceps
              
							Level: 2
                6
              
							Subscription needed
							
          Swimmer start
              
							Level: 3
                10
              
							Subscription needed
							
          Medium pull (one hand)
              
							Level: 3
                8
              
							Subscription needed
							
          Side lunge leg in the hinge
              
							Level: 3
                12
              
							Subscription needed
							
          Hip extension (single leg)
              
							Level: 2
                6
              Squats with external rotation
              
							Level: 2
                12
              
							Subscription needed
							
          Round 4
        Low pull - Triceps
              
							Level: 2
                6
              
							Subscription needed
							
          Swimmer start
              
							Level: 3
                10
              
							Subscription needed
							
          Medium pull (one hand)
              
							Level: 3
                8
              
							Subscription needed
							
          Side lunge leg in the hinge
              
							Level: 3
                12
              
							Subscription needed
							
          Hip extension (single leg)
              
							Level: 2
                6
              Squats with external rotation
              
							Level: 2
                12
              
							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
              
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          Side tilt
              
							Level: 1
                R2
                6
              
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          Side lunge stretch
              
							Level: 1
                R1
                15 sec.
								
              
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          Side lunge stretch
              
							Level: 1
                R2
                15 sec.
								
              
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          squat row 4  (middle gluteal)
              
							Level: 1
                R1
                15 sec.
								
              
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          squat row 4  (middle gluteal)
              
							Level: 1
                R2
                15 sec.
								
              
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          Lower leg extension
              
							Level: 1
                R1
                14 sec.
								
              
							Subscription needed
							
          Lower leg extension
              
							Level: 1
                R2
                14 sec.
								
              
							Subscription needed
							
          
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