Warm up
Embryo
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
Level: 1
10 sec.
Cossack squat
Level: 1
10
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
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
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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