Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
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
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
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