Warm up
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock
Level: 1
8
Subscription needed
Single leg hip hinge
Level: 1
5
Subscription needed
W extension
Level: 1
8
Main exercises
Round 1
Y - Abduction
Level: 3
10
Subscription needed
Pike (sideways with rotation)
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Backward lunge single arm
Level: 7
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Squat jump
Level: 3
12
Subscription needed
Round 2
Y - Abduction
Level: 3
10
Subscription needed
Pike (sideways with rotation)
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Backward lunge single arm
Level: 7
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Squat jump
Level: 3
12
Subscription needed
Round 3
Y - Abduction
Level: 3
10
Subscription needed
Pike (sideways with rotation)
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Backward lunge single arm
Level: 7
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Squat jump
Level: 3
12
Subscription needed
Round 4
Y - Abduction
Level: 3
10
Subscription needed
Pike (sideways with rotation)
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Backward lunge single arm
Level: 7
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Squat jump
Level: 3
12
Subscription needed
Round 5
Y - Abduction
Level: 3
10
Subscription needed
Pike (sideways with rotation)
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Backward lunge single arm
Level: 7
10
Subscription needed
Sumo squats
Level: 2
15
Subscription needed
Squat jump
Level: 3
12
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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