Warm up
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
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
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.
Side lunge stretch
Level: 1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Widmill
Level: 1
S1
10 sec.
Subscription needed
Widmill
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Round 1
Side lunge (alternating)
Level: 3
12
Subscription needed
Square on arms
Level: 2
10
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Squat - I abduction
Level: 2
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Round 2
Side lunge (alternating)
Level: 3
12
Subscription needed
Square on arms
Level: 2
10
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Squat - I abduction
Level: 2
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Round 3
Side lunge (alternating)
Level: 3
12
Subscription needed
Square on arms
Level: 2
10
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Hip extension
Level: 2
10
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Squat - I abduction
Level: 2
12
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Cool down
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.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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