Warm up
Posterior deltoid stretch
Level: 1
20 sec.
Subscription needed
Widmill
Level: 1
13 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
20 sec.
Subscription needed
Incline (feet at shoulder width)
Level: 1
20 sec.
Subscription needed
Cossack squat
Level: 1
13
Subscription needed
Main exercises
Round 1
Side lunge - backward lunge
Level: 1
8
Subscription needed
Squat - I abduction
Level: 2
16
Subscription needed
Squat single arm (wide foot position)
Level: 1
20
Subscription needed
Side lunge - crosslunge single arm
Level: 1
8
Subscription needed
Round 2
Side lunge - backward lunge
Level: 1
8
Subscription needed
Squat - I abduction
Level: 2
16
Subscription needed
Squat single arm (wide foot position)
Level: 1
20
Subscription needed
Side lunge - crosslunge single arm
Level: 1
8
Subscription needed
Round 3
Side lunge - backward lunge
Level: 1
8
Subscription needed
Squat - I abduction
Level: 2
16
Subscription needed
Squat single arm (wide foot position)
Level: 1
20
Subscription needed
Side lunge - crosslunge single arm
Level: 1
8
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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