Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Main exercises
Plank
Level: 2
40 sec.
Back extension
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Plank
Level: 2
40 sec.
Back extension
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Plank
Level: 2
40 sec.
Back extension
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Reverse plank leg abduction
Level: 1
12
Front squats
Level: 1
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Reverse plank leg abduction
Level: 1
12
Front squats
Level: 1
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Reverse plank leg abduction
Level: 1
12
Front squats
Level: 1
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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