Warm up
Embryo
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
Level: 1
10 sec.
Cossack squat
Level: 1
10
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
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
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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