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
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
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
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
Comments