Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
9
Side tilt
Level: 1
7
Subscription needed
Side lunge stretch
Level: 1
17 sec.
Subscription needed
Sumo squat
Level: 1
12
Subscription needed
Cossack squat
Level: 1
12
Subscription needed
Lower leg extension
Level: 1
16 sec.
Subscription needed
Main exercises
Swimmer start (alternating)
Level: 3
R1
12
Subscription needed
Swimmer start (alternating)
Level: 3
R2
12
Subscription needed
Swimmer start (alternating)
Level: 3
R3
12
Subscription needed
Swimmer start
Level: 3
R1
12
Subscription needed
Swimmer start
Level: 3
R2
12
Subscription needed
Swimmer start
Level: 3
R3
12
Subscription needed
Pistol - Side lunge in balance
Level: 3
R1
7
Subscription needed
Pistol - Side lunge in balance
Level: 3
R2
7
Subscription needed
Pistol - Side lunge in balance
Level: 3
R3
7
Subscription needed
Sprint start (alternating)
Level: 3
R1
12
Subscription needed
Sprint start (alternating)
Level: 3
R2
12
Subscription needed
Sprint start (alternating)
Level: 3
R3
12
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
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