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14
Workout

Evening recovery - 6

~28 min.
~336 kcal
⁉️ Comments

"Evening Recovery — 6" This workout contains exercises to improve the flexibility of the hip joints. "Cossack squats" will help you stretch your inner thigh, back and back muscles. Stretching the leg muscles is especially useful for improving blood circulation in the lower body. Relaxing exercises help to relieve tension in the muscles, which is especially important after a long day at work.

Main exercises
Cossack squat in a bent-over position
1
Level: 1
10
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Incline (feet at shoulder width)
1
Level: 1
R1
15 sec.
Incline (feet at shoulder width)
1
Level: 1
R2
15 sec.
Short extension
1
Level: 1
R1
8
Short extension
1
Level: 1
R2
8
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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