Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Reverse plank leg abduction
Level: 3
12
Subscription needed
Crunch
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Round 2
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Reverse plank leg abduction
Level: 3
12
Subscription needed
Crunch
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Round 3
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Reverse plank leg abduction
Level: 3
12
Subscription needed
Crunch
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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