Warm up
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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.
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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