Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 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
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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