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
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Round 2
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Round 3
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
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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