Warm up
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Main exercises
Round 1
Single arm pull with rotation
Level: 1
10
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Round 2
Single arm pull with rotation
Level: 1
10
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Round 3
Single arm pull with rotation
Level: 1
10
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Round 4
Single arm pull with rotation
Level: 1
10
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Available after payment
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