Warm up
Hero pose
Level: 1
S1
15 sec.
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Hero pose
Level: 1
S2
15 sec.
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Embryo
Level: 1
10 sec.
Subscription needed
Short extension
Level: 1
8
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Cossack squat
Level: 1
10
Subscription needed
Biceps stretch
Level: 1
8 sec.
Forward lunge
Level: 1
15 sec.
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Main exercises
Round 1
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 2
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 3
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 4
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 5
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 6
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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