Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
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
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Available after payment
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