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
Backward lunge with leg change
Level: 5
R1
12
Subscription needed
Backward lunge with leg change
Level: 5
R2
12
Subscription needed
Backward lunge with leg change
Level: 5
R3
12
Subscription needed
Medium pull
Level: 4
R1
12
Subscription needed
Medium pull
Level: 4
R2
12
Subscription needed
Medium pull
Level: 4
R3
12
Subscription needed
Archer Pushups
Level: 3
R1
10
Subscription needed
Archer Pushups
Level: 3
R2
10
Subscription needed
Archer Pushups
Level: 3
R3
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
R1
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
R2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
R3
8
Subscription needed
Pike
Level: 2
R1
12
Subscription needed
Pike
Level: 2
R2
12
Subscription needed
Pike
Level: 2
R3
12
Subscription needed
Biceps curl
Level: 2
R1
12
Subscription needed
Biceps curl
Level: 2
R2
12
Subscription needed
Biceps curl
Level: 2
R3
12
Subscription needed
Tilted march
Level: 2
R1
12
Subscription needed
Tilted march
Level: 2
R2
12
Subscription needed
Tilted march
Level: 2
R3
12
Subscription needed
Chain triceps extension reverse grip
Level: 3
R1
12
Subscription needed
Chain triceps extension reverse grip
Level: 3
R2
12
Subscription needed
Chain triceps extension reverse grip
Level: 3
R3
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
Comments