Warm up
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Tilt
Level: 1
8
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Archerpose
Level: 1
5
Subscription needed
Main exercises
Round 1
Back extension
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 5
12
Subscription needed
High pull (single arm)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
March
Level: 1
12
Subscription needed
Butterfly - Squat
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Round 2
Back extension
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 5
12
Subscription needed
High pull (single arm)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
March
Level: 1
12
Subscription needed
Butterfly - Squat
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Round 3
Back extension
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 5
12
Subscription needed
High pull (single arm)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
March
Level: 1
12
Subscription needed
Butterfly - Squat
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Round 4
Back extension
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 5
12
Subscription needed
High pull (single arm)
Level: 3
8
Subscription needed
Backward lunge single arm
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
March
Level: 1
12
Subscription needed
Butterfly - Squat
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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