Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Forward fold
Level: 2
10 sec.
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Main exercises
Round 1
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Back extension
Level: 4
10
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Butterfly - Squat
Level: 1
12
Subscription needed
Round 2
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Back extension
Level: 4
10
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Butterfly - Squat
Level: 1
12
Subscription needed
Round 3
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Back extension
Level: 4
10
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Butterfly - Squat
Level: 1
12
Subscription needed
Round 4
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Back extension
Level: 4
10
Subscription needed
Side lunge - backward lunge
Level: 1
6
Subscription needed
Butterfly - Squat
Level: 1
12
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
Available after payment
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