Warm up
Forward lunge
Level: 1
15 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Archerpose
Level: 1
5
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 2
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 3
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 4
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 5
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 6
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 7
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Round 8
Push ups side crunch
Level: 3
6
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squats with external rotation
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
6
Subscription needed
Cool down
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Comments