Warm up
Lunges L
Level: 1
7
Subscription needed
Archerpose
Level: 1
6
Subscription needed
Cossack squat
Level: 1
12
Subscription needed
L extension
Level: 1
9
Subscription needed
Single leg hip hinge
Level: 1
6
Subscription needed
Main exercises
Round 1
Press - Y Adduction
Level: 1
7
Subscription needed
T - Abduction
Level: 2
12
Subscription needed
SIde lunge - backward lunge single arm
Level: 1
7
Subscription needed
Chain triceps extension
Level: 3
14
Subscription needed
Plank
Level: 3
46 sec.
Subscription needed
Burpee
Level: 2
9
Low pull (one hand)
Level: 4
9
Subscription needed
Butterfly
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
7
Subscription needed
Exit to the plank on the forearms
Level: 3
14
Subscription needed
Crunch
Level: 2
14
Subscription needed
Side lunge leg in the hinge
Level: 2
14
Subscription needed
Round 2
Press - Y Adduction
Level: 1
7
Subscription needed
T - Abduction
Level: 2
12
Subscription needed
SIde lunge - backward lunge single arm
Level: 1
7
Subscription needed
Chain triceps extension
Level: 3
14
Subscription needed
Plank
Level: 3
46 sec.
Subscription needed
Burpee
Level: 2
9
Low pull (one hand)
Level: 4
9
Subscription needed
Butterfly
Level: 3
12
Subscription needed
Hip extension (single leg)
Level: 4
7
Subscription needed
Exit to the plank on the forearms
Level: 3
14
Subscription needed
Crunch
Level: 2
14
Subscription needed
Side lunge leg in the hinge
Level: 2
14
Subscription needed
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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