Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Side plank
Level: 1
S1
40 sec.
Subscription needed
Side plank
Level: 1
S2
40 sec.
Subscription needed
Side plank
Level: 1
S1
40 sec.
Subscription needed
Side plank
Level: 1
S2
40 sec.
Subscription needed
Backward lunge
Level: 2
S1
12
Subscription needed
Backward lunge
Level: 2
S2
12
Subscription needed
Backward lunge
Level: 2
S1
12
Subscription needed
Backward lunge
Level: 2
S2
12
Subscription needed
Pull with hip rotation
Level: 1
S1
10
Subscription needed
Pull with hip rotation
Level: 1
S2
10
Subscription needed
Pull with hip rotation
Level: 1
S1
10
Subscription needed
Pull with hip rotation
Level: 1
S2
10
Subscription needed
One-handed press
Level: 1
S1
10
Subscription needed
One-handed press
Level: 1
S2
10
Subscription needed
One-handed press
Level: 1
S1
10
Subscription needed
One-handed press
Level: 1
S2
10
Subscription needed
Chain triceps extension (side)
Level: 1
S1
8
Subscription needed
Chain triceps extension (side)
Level: 1
S2
8
Subscription needed
Chain triceps extension (side)
Level: 1
S1
8
Subscription needed
Chain triceps extension (side)
Level: 1
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 1
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 1
S2
8
Subscription needed
Available after payment
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