Warm up
Forward lunge
Level: 1
17 sec.
Subscription needed
Short extension
Level: 1
9
Subscription needed
Cossack squat
Level: 1
12
Subscription needed
M Stretch
Level: 1
9 sec.
Subscription needed
Widmill
Level: 1
12 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
One-handed press
Level: 2
12
Subscription needed
Butterfly - Squat
Level: 1
14
Subscription needed
Side lunge - backward lunge
Level: 1
7
Subscription needed
Press - T Adduction
Level: 2
7
Subscription needed
Side plank on single leg
Level: 1
46 sec.
Subscription needed
Pistol - cross lunge
Level: 1
7
Subscription needed
Round 2
One-handed press
Level: 2
12
Subscription needed
Butterfly - Squat
Level: 1
14
Subscription needed
Side lunge - backward lunge
Level: 1
7
Subscription needed
Press - T Adduction
Level: 2
7
Subscription needed
Side plank on single leg
Level: 1
46 sec.
Subscription needed
Pistol - cross lunge
Level: 1
7
Subscription needed
Round 3
One-handed press
Level: 2
12
Subscription needed
Butterfly - Squat
Level: 1
14
Subscription needed
Side lunge - backward lunge
Level: 1
7
Subscription needed
Press - T Adduction
Level: 2
7
Subscription needed
Side plank on single leg
Level: 1
46 sec.
Subscription needed
Pistol - cross lunge
Level: 1
7
Subscription needed
Round 4
One-handed press
Level: 2
12
Subscription needed
Butterfly - Squat
Level: 1
14
Subscription needed
Side lunge - backward lunge
Level: 1
7
Subscription needed
Press - T Adduction
Level: 2
7
Subscription needed
Side plank on single leg
Level: 1
46 sec.
Subscription needed
Pistol - cross lunge
Level: 1
7
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
Comments