Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Chain triceps extension (side)
Level: 1
9
Subscription needed
Butterfly
Level: 3
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
9
Subscription needed
Pike (sideways with rotation)
Level: 2
9
Subscription needed
Squat single arm (wide foot position)
Level: 3
17
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Round 2
Chain triceps extension (side)
Level: 1
9
Subscription needed
Butterfly
Level: 3
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
9
Subscription needed
Pike (sideways with rotation)
Level: 2
9
Subscription needed
Squat single arm (wide foot position)
Level: 3
17
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Round 3
Chain triceps extension (side)
Level: 1
9
Subscription needed
Butterfly
Level: 3
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
9
Subscription needed
Pike (sideways with rotation)
Level: 2
9
Subscription needed
Squat single arm (wide foot position)
Level: 3
17
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Round 4
Chain triceps extension (side)
Level: 1
9
Subscription needed
Butterfly
Level: 3
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
9
Subscription needed
Pike (sideways with rotation)
Level: 2
9
Subscription needed
Squat single arm (wide foot position)
Level: 3
17
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Available after payment
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