Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Main exercises
Low pull (one hand - single leg )
Level: 2
R1
8
Subscription needed
Low pull (one hand - single leg )
Level: 2
R2
8
Subscription needed
Low pull (one hand - single leg )
Level: 2
R3
8
Subscription needed
Low pull (one hand - single leg )
Level: 2
R4
8
Subscription needed
Swimmer start (alternating)
Level: 2
R1
10
Subscription needed
Swimmer start (alternating)
Level: 2
R2
10
Subscription needed
Swimmer start (alternating)
Level: 2
R3
10
Subscription needed
Swimmer start (alternating)
Level: 2
R4
10
Subscription needed
High pull (single arm - single leg )
Level: 2
R1
8
Subscription needed
High pull (single arm - single leg )
Level: 2
R2
8
Subscription needed
High pull (single arm - single leg )
Level: 2
R3
8
Subscription needed
High pull (single arm - single leg )
Level: 2
R4
8
Subscription needed
Pull with hip rotation
Level: 2
R1
10
Subscription needed
Pull with hip rotation
Level: 2
R2
10
Subscription needed
Pull with hip rotation
Level: 2
R3
10
Subscription needed
Pull with hip rotation
Level: 2
R4
10
Subscription needed
Back extension
Level: 5
R1
10
Subscription needed
Back extension
Level: 5
R2
10
Subscription needed
Back extension
Level: 5
R3
10
Subscription needed
Back extension
Level: 5
R4
10
Subscription needed
Squat - T abduction
Level: 3
R1
12
Subscription needed
Squat - T abduction
Level: 3
R2
12
Subscription needed
Squat - T abduction
Level: 3
R3
12
Subscription needed
Squat - T abduction
Level: 3
R4
12
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
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
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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