Warm up
Y Stretch
Level: 1
8 sec.
Subscription needed
T Spine Rotation
Level: 1
5
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Side plank on single leg
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
Level: 3
6
Subscription needed
Balanced side lunge single arm
Level: 2
12
Subscription needed
Pistol single arm
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Round 2
Side plank on single leg
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
Level: 3
6
Subscription needed
Balanced side lunge single arm
Level: 2
12
Subscription needed
Pistol single arm
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Round 3
Side plank on single leg
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
Level: 3
6
Subscription needed
Balanced side lunge single arm
Level: 2
12
Subscription needed
Pistol single arm
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Round 4
Side plank on single leg
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
Level: 3
6
Subscription needed
Balanced side lunge single arm
Level: 2
12
Subscription needed
Pistol single arm
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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