Warm up
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Side lunge stretch
Level: 1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Widmill
Level: 1
S1
10 sec.
Subscription needed
Widmill
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Side plank with hip lift
Level: 1
S1
40 sec.
Side plank with hip lift
Level: 1
S2
40 sec.
Side plank with hip lift
Level: 1
S1
40 sec.
Side plank with hip lift
Level: 1
S2
40 sec.
Backward lunge
Level: 3
S1
12
Subscription needed
Backward lunge
Level: 3
S2
12
Subscription needed
Backward lunge
Level: 3
S1
12
Subscription needed
Backward lunge
Level: 3
S2
12
Subscription needed
Medium pull (one hand)
Level: 2
S1
8
Subscription needed
Medium pull (one hand)
Level: 2
S2
8
Subscription needed
Medium pull (one hand)
Level: 2
S1
8
Subscription needed
Medium pull (one hand)
Level: 2
S2
8
Subscription needed
One-handed press
Level: 2
S1
10
Subscription needed
One-handed press
Level: 2
S2
10
Subscription needed
One-handed press
Level: 2
S1
10
Subscription needed
One-handed press
Level: 2
S2
10
Subscription needed
Chain triceps extension (side)
Level: 2
S1
8
Subscription needed
Chain triceps extension (side)
Level: 2
S2
8
Subscription needed
Chain triceps extension (side)
Level: 2
S1
8
Subscription needed
Chain triceps extension (side)
Level: 2
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
S2
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
Level: 2
S2
8
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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