Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Hammock
Level: 1
8
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Lunge
Level: 3
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Overhead squats
Level: 3
12
Subscription needed
Split Jump
Level: 1
15
Subscription needed
Round 2
Lunge
Level: 3
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Overhead squats
Level: 3
12
Subscription needed
Split Jump
Level: 1
15
Subscription needed
Round 3
Lunge
Level: 3
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Overhead squats
Level: 3
12
Subscription needed
Split Jump
Level: 1
15
Subscription needed
Round 4
Lunge
Level: 3
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 3
8
Subscription needed
Overhead squats
Level: 3
12
Subscription needed
Split Jump
Level: 1
15
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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