Warm up
T Stretch
Level: 1
8 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
High pull - slide Y
Level: 1
6
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Hinge plank single arm
Level: 2
8
PIstol - side lunge in balance single arm
Level: 2
6
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Squat single arm (wide foot position)
Level: 2
15
Subscription needed
Round 2
High pull - slide Y
Level: 1
6
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Hinge plank single arm
Level: 2
8
PIstol - side lunge in balance single arm
Level: 2
6
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Squat single arm (wide foot position)
Level: 2
15
Subscription needed
Round 3
High pull - slide Y
Level: 1
6
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Hinge plank single arm
Level: 2
8
PIstol - side lunge in balance single arm
Level: 2
6
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Squat single arm (wide foot position)
Level: 2
15
Subscription needed
Round 4
High pull - slide Y
Level: 1
6
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Hinge plank single arm
Level: 2
8
PIstol - side lunge in balance single arm
Level: 2
6
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Squat single arm (wide foot position)
Level: 2
15
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
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
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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