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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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