Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Archerpose
Level: 1
5
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Spider-Man
Level: 3
10
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 5
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Round 2
Spider-Man
Level: 3
10
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 5
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Round 3
Spider-Man
Level: 3
10
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 5
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Round 4
Spider-Man
Level: 3
10
Subscription needed
Pistol - cross lunge single arm
Level: 2
6
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 5
10
Subscription needed
Jump lunge
Level: 1
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
Comments