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
Backward lunge single arm
Level: 4
S1
12
Subscription needed
Backward lunge single arm
Level: 4
S2
12
Subscription needed
Backward lunge single arm
Level: 4
S1
12
Subscription needed
Backward lunge single arm
Level: 4
S2
12
Subscription needed
Backward lunge single arm
Level: 4
S1
12
Subscription needed
Backward lunge single arm
Level: 4
S2
12
Subscription needed
Hip extension (single leg)
Level: 2
S1
6
Hip extension (single leg)
Level: 2
S2
6
Hip extension (single leg)
Level: 2
S1
6
Hip extension (single leg)
Level: 2
S2
6
Hip extension (single leg)
Level: 2
S1
6
Hip extension (single leg)
Level: 2
S2
6
Press with pushup
Level: 2
S1
10
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Medium pull (one hand)
Level: 3
S1
8
Subscription needed
Medium pull (one hand)
Level: 3
S2
8
Subscription needed
Medium pull (one hand)
Level: 3
S1
8
Subscription needed
Medium pull (one hand)
Level: 3
S2
8
Subscription needed
Medium pull (one hand)
Level: 3
S1
8
Subscription needed
Medium pull (one hand)
Level: 3
S2
8
Subscription needed
Hinge plank single arm
Level: 3
S1
8
Subscription needed
Hinge plank single arm
Level: 3
S2
8
Subscription needed
Hinge plank single arm
Level: 3
S1
8
Subscription needed
Hinge plank single arm
Level: 3
S2
8
Subscription needed
Hinge plank single arm
Level: 3
S1
8
Subscription needed
Hinge plank single arm
Level: 3
S2
8
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
Level: 3
S2
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
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