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
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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