Warm up
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Dolphin
Level: 1
9
Subscription needed
Archerpose
Level: 1
6
Subscription needed
Rotation 1
Level: 1
9
Subscription needed
Lunges L
Level: 1
7
Subscription needed
Main exercises
Round 1
Fly Squat
Level: 2
14
Subscription needed
Spider-Man
Level: 2
12
Subscription needed
Fly Deep Squat
Level: 2
14
Subscription needed
Press with pushup
Level: 2
12
Subscription needed
Hip extension (single leg)
Level: 1
7
Subscription needed
Butterfly - Squat
Level: 2
14
Subscription needed
Swimmer start
Level: 2
12
Subscription needed
Round 2
Fly Squat
Level: 2
14
Subscription needed
Spider-Man
Level: 2
12
Subscription needed
Fly Deep Squat
Level: 2
14
Subscription needed
Press with pushup
Level: 2
12
Subscription needed
Hip extension (single leg)
Level: 1
7
Subscription needed
Butterfly - Squat
Level: 2
14
Subscription needed
Swimmer start
Level: 2
12
Subscription needed
Round 3
Fly Squat
Level: 2
14
Subscription needed
Spider-Man
Level: 2
12
Subscription needed
Fly Deep Squat
Level: 2
14
Subscription needed
Press with pushup
Level: 2
12
Subscription needed
Hip extension (single leg)
Level: 1
7
Subscription needed
Butterfly - Squat
Level: 2
14
Subscription needed
Swimmer start
Level: 2
12
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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