Warm up
        Biceps stretch
              
							Level: 1
                8 sec.
								
              Lunges L
              
							Level: 1
                6
              
							Subscription needed
							
          Tilt
              
							Level: 1
                8
              
							Subscription needed
							
          Cossack squat in a bent-over position
              
							Level: 1
                10
              
							Subscription needed
							
          Main exercises
        Round 1
        pistol single arm
              
							Level: 4
                10
              
							Subscription needed
							
          Burpee
              
							Level: 4
                8
              
							Subscription needed
							
          Split Jump
              
							Level: 2
                15
              
							Subscription needed
							
          Pistol - Backward lunge single arm
              
							Level: 3
                6
              
							Subscription needed
							
          Pistol - cross lunge single arm
              
							Level: 3
                6
              
							Subscription needed
							
          Round 2
        pistol single arm
              
							Level: 4
                10
              
							Subscription needed
							
          Burpee
              
							Level: 4
                8
              
							Subscription needed
							
          Split Jump
              
							Level: 2
                15
              
							Subscription needed
							
          Pistol - Backward lunge single arm
              
							Level: 3
                6
              
							Subscription needed
							
          Pistol - cross lunge single arm
              
							Level: 3
                6
              
							Subscription needed
							
          Round 3
        pistol single arm
              
							Level: 4
                10
              
							Subscription needed
							
          Burpee
              
							Level: 4
                8
              
							Subscription needed
							
          Split Jump
              
							Level: 2
                15
              
							Subscription needed
							
          Pistol - Backward lunge single arm
              
							Level: 3
                6
              
							Subscription needed
							
          Pistol - cross lunge single arm
              
							Level: 3
                6
              
							Subscription needed
							
          Cool down
        Scapular Mobility
              
							Level: 1
                8
              
							Subscription needed
							
          Side tilt
              
							Level: 1
                R1
                6
              
							Subscription needed
							
          Side tilt
              
							Level: 1
                R2
                6
              
							Subscription needed
							
          Hammock - Dolphin
              
							Level: 2
                5
              
							Subscription needed
							
          Cross-legged incline
              
							Level: 1
                R1
                15 sec.
								
              
							Subscription needed
							
          Cross-legged incline
              
							Level: 1
                R2
                15 sec.
								
              
							Subscription needed
							
          squat row 4  (middle gluteal)
              
							Level: 1
                R1
                15 sec.
								
              
							Subscription needed
							
          squat row 4  (middle gluteal)
              
							Level: 1
                R2
                15 sec.
								
              
							Subscription needed
							
          Sumo squat
              
							Level: 2
                10
              
							Subscription needed
							
          Embryo
              
							Level: 1
                10 sec.
								
              
							Subscription needed
							
          
													Available after payment
													
         
              
Comments