Warm up
M Stretch
Level: 1
8 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Tilt
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
L extension
Level: 1
8
Subscription needed
Main exercises
Round 1
Crunch
Level: 1
12
Subscription needed
Side plank
Level: 2
40 sec.
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
I slide (kneeling)
Level: 1
12
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Round 2
Crunch
Level: 1
12
Subscription needed
Side plank
Level: 2
40 sec.
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
I slide (kneeling)
Level: 1
12
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Round 3
Crunch
Level: 1
12
Subscription needed
Side plank
Level: 2
40 sec.
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
I slide (kneeling)
Level: 1
12
Subscription needed
Press - I Adduction
Level: 2
6
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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