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
Round 1
Quadroped
Level: 1
20 sec.
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Archer press
Level: 2
10
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Medium pull - Squat
Level: 1
12
Subscription needed
Forearm extension in palm rest
Level: 1
8
Subscription needed
Round 2
Quadroped
Level: 1
20 sec.
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Archer press
Level: 2
10
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Medium pull - Squat
Level: 1
12
Subscription needed
Forearm extension in palm rest
Level: 1
8
Subscription needed
Round 3
Quadroped
Level: 1
20 sec.
Subscription needed
Backward lunge with leg change
Level: 4
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Archer press
Level: 2
10
Subscription needed
Butterfly - Squat
Level: 2
12
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Medium pull - Squat
Level: 1
12
Subscription needed
Forearm extension in palm rest
Level: 1
8
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
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.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
Comments