Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
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
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
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
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
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
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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