Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Main exercises
Hinge plank single arm
Level: 1
S1
8
Subscription needed
Hinge plank single arm
Level: 1
S2
8
Subscription needed
Hinge plank single arm
Level: 1
S1
8
Subscription needed
Hinge plank single arm
Level: 1
S2
8
Subscription needed
Single arm pull with rotation
Level: 2
S1
10
Subscription needed
Press with pushup
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
Level: 2
S2
10
Subscription needed
Press with pushup
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
Level: 2
S1
10
Subscription needed
Press with pushup
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
Level: 2
S2
10
Subscription needed
Press with pushup
Level: 1
S2
10
Subscription needed
Hip drop
Level: 4
S1
10
Subscription needed
Hip drop
Level: 4
S2
10
Subscription needed
Hip drop
Level: 4
S1
10
Subscription needed
Hip drop
Level: 4
S2
10
Subscription needed
Hip extension (single leg)
Level: 1
S1
6
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Hip extension (single leg)
Level: 1
S2
6
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Hip extension (single leg)
Level: 1
S1
6
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Hip extension (single leg)
Level: 1
S2
6
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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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