Main exercises
Round 1
Butterfly - Squat
Level: 1
12
Subscription needed
Backward lunge single arm
Level: 4
R1
12
Subscription needed
Backward lunge single arm
Level: 4
R2
12
Subscription needed
I slide (kneeling)
Level: 2
10
Subscription needed
A - Abduction (reverse grip)
Level: 2
10
Subscription needed
Bar muscle up
Level: 3
10
Subscription needed
SIde plank with rotation
Level: 1
R1
40 sec.
Subscription needed
SIde plank with rotation
Level: 1
R2
40 sec.
Subscription needed
Round 2
Butterfly - Squat
Level: 1
12
Subscription needed
Backward lunge single arm
Level: 4
R1
12
Subscription needed
Backward lunge single arm
Level: 4
R2
12
Subscription needed
I slide (kneeling)
Level: 2
10
Subscription needed
A - Abduction (reverse grip)
Level: 2
10
Subscription needed
Bar muscle up
Level: 3
10
Subscription needed
SIde plank with rotation
Level: 1
R1
40 sec.
Subscription needed
SIde plank with rotation
Level: 1
R2
40 sec.
Subscription needed
Round 3
Butterfly - Squat
Level: 1
12
Subscription needed
Backward lunge single arm
Level: 4
R1
12
Subscription needed
Backward lunge single arm
Level: 4
R2
12
Subscription needed
I slide (kneeling)
Level: 2
10
Subscription needed
A - Abduction (reverse grip)
Level: 2
10
Subscription needed
Bar muscle up
Level: 3
10
Subscription needed
SIde plank with rotation
Level: 1
R1
40 sec.
Subscription needed
SIde plank with rotation
Level: 1
R2
40 sec.
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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