Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Side tilt
Level: 1
6
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Spider-Man (single leg )
Level: 1
8
Subscription needed
Push ups pike
Level: 1
6
Subscription needed
Pistol
Level: 2
10
Squat - Y abduction
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
12
Subscription needed
Round 2
Spider-Man (single leg )
Level: 1
8
Subscription needed
Push ups pike
Level: 1
6
Subscription needed
Pistol
Level: 2
10
Squat - Y abduction
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
12
Subscription needed
Round 3
Spider-Man (single leg )
Level: 1
8
Subscription needed
Push ups pike
Level: 1
6
Subscription needed
Pistol
Level: 2
10
Squat - Y abduction
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
12
Subscription needed
Round 4
Spider-Man (single leg )
Level: 1
8
Subscription needed
Push ups pike
Level: 1
6
Subscription needed
Pistol
Level: 2
10
Squat - Y abduction
Level: 1
12
Subscription needed
Pistol - Side lunge in balance
Level: 1
6
Subscription needed
Low pull - Squat
Level: 3
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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