Warm up
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Lower back stretch with rotation
Level: 1
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
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Side plank with hip lift
Level: 1
S1
40 sec.
Reverse plank hinch
Level: 1
S1
8
Subscription needed
Side plank with hip lift
Level: 1
S2
40 sec.
Reverse plank hinch
Level: 1
S2
8
Subscription needed
Side plank with hip lift
Level: 1
S1
40 sec.
Reverse plank hinch
Level: 1
S1
8
Subscription needed
Side plank with hip lift
Level: 1
S2
40 sec.
Reverse plank hinch
Level: 1
S2
8
Subscription needed
Medium pull (one hand)
Level: 2
S1
8
Subscription needed
One-handed press
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
Level: 2
S2
8
Subscription needed
One-handed press
Level: 2
S2
10
Subscription needed
Medium pull (one hand)
Level: 2
S1
8
Subscription needed
One-handed press
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
Level: 2
S2
8
Subscription needed
One-handed press
Level: 2
S2
10
Subscription needed
Backward lunge
Level: 4
S1
12
Subscription needed
Chain triceps extension (side)
Level: 2
S1
8
Subscription needed
Backward lunge
Level: 4
S2
12
Subscription needed
Chain triceps extension (side)
Level: 2
S2
8
Subscription needed
Backward lunge
Level: 4
S1
12
Subscription needed
Chain triceps extension (side)
Level: 2
S1
8
Subscription needed
Backward lunge
Level: 4
S2
12
Subscription needed
Chain triceps extension (side)
Level: 2
S2
8
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
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
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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