Warm up
Hero pose
Level: 1
S1
15 sec.
Subscription needed
Hero pose
Level: 1
S2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Biceps stretch
Level: 1
8 sec.
Forward lunge
Level: 1
15 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Main exercises
Backward lunge with leg change
Level: 1
R1
12
Backward lunge with leg change
Level: 1
R2
12
Backward lunge with leg change
Level: 1
R3
12
Medium pull
Level: 1
R1
12
Subscription needed
Medium pull
Level: 1
R2
12
Subscription needed
Medium pull
Level: 1
R3
12
Subscription needed
Plank pushups
Level: 1
R1
10
Subscription needed
Plank pushups
Level: 1
R2
10
Subscription needed
Plank pushups
Level: 1
R3
10
Subscription needed
Reverse plank
Level: 2
R1
40 sec.
Subscription needed
Reverse plank
Level: 2
R2
40 sec.
Subscription needed
Reverse plank
Level: 2
R3
40 sec.
Subscription needed
Square on forearms
Level: 1
R1
10
Subscription needed
Square on forearms
Level: 1
R2
10
Subscription needed
Square on forearms
Level: 1
R3
10
Subscription needed
Forearm extension standing
Level: 1
R1
12
Subscription needed
Forearm extension standing
Level: 1
R2
12
Subscription needed
Forearm extension standing
Level: 1
R3
12
Subscription needed
Cross forearm flexion
Level: 1
R1
12
Subscription needed
Cross forearm flexion
Level: 1
R2
12
Subscription needed
Cool down
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
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