Main exercises
Round 1
Side lunge leg in the hinge
Level: 1
R1
12
Side lunge leg in the hinge
Level: 1
R2
12
Exit to plank
Level: 3
12
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squat jump
Level: 1
12
Subscription needed
I slide (kneeling)
Level: 1
R1
12
Subscription needed
I slide (kneeling)
Level: 1
R2
12
Subscription needed
Round 2
Side lunge leg in the hinge
Level: 1
R1
12
Side lunge leg in the hinge
Level: 1
R2
12
Exit to plank
Level: 3
12
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
Squat jump
Level: 1
12
Subscription needed
I slide (kneeling)
Level: 1
R1
12
Subscription needed
I slide (kneeling)
Level: 1
R2
12
Subscription needed
Round 3
Side lunge leg in the hinge
Level: 1
12
Side lunge leg in the hinge
Level: 1
12
Exit to plank
Level: 3
12
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Squat - I abduction
Level: 3
10
Subscription needed
I slide (kneeling)
Level: 1
12
Subscription needed
I slide (kneeling)
Level: 1
12
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
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
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