Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Main exercises
Round 1
Spider-Man (single leg )
Level: 2
8
Subscription needed
Criss cross
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
Level: 2
6
Subscription needed
A - Abduction
Level: 3
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Round 2
Spider-Man (single leg )
Level: 2
8
Subscription needed
Criss cross
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
Level: 2
6
Subscription needed
A - Abduction
Level: 3
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Round 3
Spider-Man (single leg )
Level: 2
8
Subscription needed
Criss cross
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
Level: 2
6
Subscription needed
A - Abduction
Level: 3
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Round 4
Spider-Man (single leg )
Level: 2
8
Subscription needed
Criss cross
Level: 1
10
Subscription needed
Pistol - Backward lunge single arm
Level: 2
6
Subscription needed
A - Abduction
Level: 3
10
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Lunge with rotation
Level: 1
5
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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