Warm up
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Lower back stretch with rotation
Level: 1
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
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Lower leg flexion (single leg )
Level: 1
S1
6
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
S2
6
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
S1
6
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
S2
6
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
S1
6
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lower leg flexion (single leg )
Level: 1
S2
6
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Low pull (one hand)
Level: 3
S1
8
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Low pull (one hand)
Level: 3
S2
8
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Low pull (one hand)
Level: 3
S1
8
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Low pull (one hand)
Level: 3
S2
8
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Low pull (one hand)
Level: 3
S1
8
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Low pull (one hand)
Level: 3
S2
8
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Pike (sideways with rotation)
Level: 2
S1
8
Subscription needed
Pike (sideways with rotation)
Level: 2
S2
8
Subscription needed
Pike (sideways with rotation)
Level: 2
S1
8
Subscription needed
Pike (sideways with rotation)
Level: 2
S2
8
Subscription needed
Pike (sideways with rotation)
Level: 2
S1
8
Subscription needed
Pike (sideways with rotation)
Level: 2
S2
8
Subscription needed
Chain triceps extension (side)
Level: 3
S1
8
Subscription needed
Forearm flexion with single arm
Level: 3
S1
12
Subscription needed
Chain triceps extension (side)
Level: 3
S2
8
Subscription needed
Forearm flexion with single arm
Level: 3
S2
12
Subscription needed
Chain triceps extension (side)
Level: 3
S1
8
Subscription needed
Forearm flexion with single arm
Level: 3
S1
12
Subscription needed
Chain triceps extension (side)
Level: 3
S2
8
Subscription needed
Forearm flexion with single arm
Level: 3
S2
12
Subscription needed
Chain triceps extension (side)
Level: 3
S1
8
Subscription needed
Forearm flexion with single arm
Level: 3
S1
12
Subscription needed
Chain triceps extension (side)
Level: 3
S2
8
Subscription needed
Forearm flexion with single arm
Level: 3
S2
12
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
Level: 1
R1
10 sec.
Long Torso Twist Stretch
Level: 1
R2
10 sec.
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
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
Forward fold
Level: 1
10 sec.
Subscription needed
Available after payment
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