Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Plank
Level: 1
R1
40 sec.
Subscription needed
Plank
Level: 1
R2
40 sec.
Subscription needed
Plank
Level: 1
R3
40 sec.
Subscription needed
Reverse plank
Level: 1
R1
40 sec.
Subscription needed
Reverse plank
Level: 1
R2
40 sec.
Subscription needed
Reverse plank
Level: 1
R3
40 sec.
Subscription needed
Press
Level: 1
R1
12
Subscription needed
Press
Level: 1
R2
12
Subscription needed
Press
Level: 1
R3
12
Subscription needed
Low pull
Level: 1
R1
12
Subscription needed
Low pull
Level: 1
R2
12
Subscription needed
Low pull
Level: 1
R3
12
Subscription needed
Squats
Level: 2
R1
20
Squats
Level: 2
R2
20
Squats
Level: 2
R3
20
Forearm extension
Level: 1
R1
12
Forearm extension
Level: 1
R2
12
Forearm extension
Level: 1
R3
12
Forearm flexion with reverse grip
Level: 1
R1
12
Subscription needed
Forearm flexion with reverse grip
Level: 1
R2
12
Subscription needed
Forearm flexion with reverse grip
Level: 1
R3
12
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
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