Warm up
Forward lunge
Level: 1
15 sec.
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Y - Abduction
Level: 2
R1
10
Y - Abduction
Level: 2
R2
10
Y - Abduction
Level: 2
R3
10
Y - Abduction
Level: 2
R4
10
High pull - Squat
Level: 2
R1
12
Subscription needed
High pull - Squat
Level: 2
R2
12
Subscription needed
High pull - Squat
Level: 2
R3
12
Subscription needed
High pull - Squat
Level: 2
R4
12
Subscription needed
SIde plank with rotation
Level: 2
R1
40 sec.
Subscription needed
SIde plank with rotation
Level: 2
R2
40 sec.
Subscription needed
SIde plank with rotation
Level: 2
R3
40 sec.
Subscription needed
SIde plank with rotation
Level: 2
R4
40 sec.
Subscription needed
Lower leg flexion (single leg )
Level: 4
R1
6
Subscription needed
Lower leg flexion (single leg )
Level: 4
R2
6
Subscription needed
Lower leg flexion (single leg )
Level: 4
R3
6
Subscription needed
Lower leg flexion (single leg )
Level: 4
R4
6
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R1
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R3
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R4
10
Subscription needed
Backward lunge single arm
Level: 3
R1
12
Subscription needed
Backward lunge single arm
Level: 3
R2
12
Subscription needed
Backward lunge single arm
Level: 3
R3
12
Subscription needed
Backward lunge single arm
Level: 3
R4
12
Subscription needed
Hip extension (single leg)
Level: 4
R1
6
Subscription needed
Hip extension (single leg)
Level: 4
R2
6
Subscription needed
Hip extension (single leg)
Level: 4
R3
6
Subscription needed
Hip extension (single leg)
Level: 4
R4
6
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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