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
Round 1
Backward lunge with leg change
Level: 4
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Pike
Level: 1
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Tilted march
Level: 2
12
Subscription needed
Round 2
Backward lunge with leg change
Level: 4
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Pike
Level: 1
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Tilted march
Level: 2
12
Subscription needed
Round 3
Backward lunge with leg change
Level: 4
12
Subscription needed
Medium pull
Level: 3
12
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Pike
Level: 1
12
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Tilted march
Level: 2
12
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
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