Warm up
Embryo
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
Level: 1
10 sec.
Cossack squat
Level: 1
10
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Main exercises
Overhead squats
Level: 1
R1
12
Subscription needed
Overhead squats
Level: 1
R2
12
Subscription needed
Overhead squats
Level: 1
R3
12
Subscription needed
Exit to the plank on the forearms
Level: 1
R1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
R2
12
Subscription needed
Exit to the plank on the forearms
Level: 1
R3
12
Subscription needed
Pull-up with a wide grip
Level: 1
R1
6
Pull-up with a wide grip
Level: 1
R2
6
Pull-up with a wide grip
Level: 1
R3
6
Narrow press
Level: 1
R1
10
Subscription needed
Narrow press
Level: 1
R2
10
Subscription needed
Narrow press
Level: 1
R3
10
Subscription needed
March
Level: 1
R1
12
Subscription needed
March
Level: 1
R2
12
Subscription needed
March
Level: 1
R3
12
Subscription needed
Hip extension
Level: 1
R1
10
Subscription needed
Hip extension
Level: 1
R2
10
Subscription needed
Hip extension
Level: 1
R3
10
Subscription needed
Horizontal forearm flexion
Level: 1
R1
12
Subscription needed
Horizontal forearm flexion
Level: 1
R2
12
Subscription needed
Horizontal forearm flexion
Level: 1
R3
12
Subscription needed
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Available after payment
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