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
Back extension
Level: 2
10
Subscription needed
I-Y-T slide
Level: 1
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
I-Y-T slide
Level: 1
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
I-Y-T slide
Level: 1
6
Subscription needed
Press
Level: 2
12
Biceps curl
Level: 1
12
Subscription needed
Press
Level: 2
12
Biceps curl
Level: 1
12
Subscription needed
Press
Level: 2
12
Biceps curl
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 1
8
Subscription needed
Crunch
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 1
8
Subscription needed
Crunch
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 1
8
Subscription needed
Crunch
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
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
Cossack squat in a bent-over position
Level: 1
10
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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