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
Round 1
Backward lunge with leg change
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Plank pushups
Level: 1
10
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Square on forearms
Level: 2
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
Forearm extension standing
Level: 1
12
Subscription needed
Cross forearm flexion
Level: 1
12
Subscription needed
Round 2
Backward lunge with leg change
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Plank pushups
Level: 1
10
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Square on forearms
Level: 2
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
Forearm extension standing
Level: 1
12
Subscription needed
Cross forearm flexion
Level: 1
12
Subscription needed
Round 3
Backward lunge with leg change
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 1
8
Subscription needed
Plank pushups
Level: 1
10
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Square on forearms
Level: 2
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
Forearm extension standing
Level: 1
12
Subscription needed
Cross forearm flexion
Level: 1
12
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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