Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Main exercises
Round 1
Squats (single arm)
Level: 3
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Backward lunge
Level: 4
12
Subscription needed
Round 2
Squats (single arm)
Level: 3
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Backward lunge
Level: 4
12
Subscription needed
Round 3
Squats (single arm)
Level: 3
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Backward lunge
Level: 4
12
Subscription needed
Round 4
Squats (single arm)
Level: 3
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Backward lunge
Level: 4
12
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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