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
Plank
Level: 3
R1
40 sec.
Subscription needed
Plank
Level: 3
R2
40 sec.
Subscription needed
Plank
Level: 3
R3
40 sec.
Subscription needed
Reverse plank
Level: 4
R1
40 sec.
Subscription needed
Reverse plank
Level: 4
R2
40 sec.
Subscription needed
Reverse plank
Level: 4
R3
40 sec.
Subscription needed
Press
Level: 3
R1
12
Subscription needed
Press
Level: 3
R2
12
Subscription needed
Press
Level: 3
R3
12
Subscription needed
Low pull
Level: 3
R1
12
Subscription needed
Low pull
Level: 3
R2
12
Subscription needed
Low pull
Level: 3
R3
12
Subscription needed
Toe squats
Level: 1
R1
20
Subscription needed
Toe squats
Level: 1
R2
20
Subscription needed
Toe squats
Level: 1
R3
20
Subscription needed
Forearm extension
Level: 2
R1
12
Subscription needed
Forearm extension
Level: 2
R2
12
Subscription needed
Forearm extension
Level: 2
R3
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
R1
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
R2
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
R3
12
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
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.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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