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
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
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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