Warm up
Y Stretch
Level: 1
9 sec.
Subscription needed
T Spine Rotation
Level: 1
6
Subscription needed
Side lunge stretch
Level: 1
17 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Hero pose
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
Exit to the plank on the forearms
Level: 3
14
Subscription needed
Pistol - Backward lunge single arm
Level: 1
7
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Squat - I abduction
Level: 2
14
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
9
Subscription needed
Round 2
Exit to the plank on the forearms
Level: 3
14
Subscription needed
Pistol - Backward lunge single arm
Level: 1
7
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Squat - I abduction
Level: 2
14
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
9
Subscription needed
Round 3
Exit to the plank on the forearms
Level: 3
14
Subscription needed
Pistol - Backward lunge single arm
Level: 1
7
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Squat - I abduction
Level: 2
14
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
9
Subscription needed
Round 4
Exit to the plank on the forearms
Level: 3
14
Subscription needed
Pistol - Backward lunge single arm
Level: 1
7
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Squat - I abduction
Level: 2
14
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
9
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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