Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Round 2
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Round 3
Sprint start (alternating)
Level: 3
10
Subscription needed
Hip Press
Level: 2
8
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Round 4
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Side Crunch
Level: 2
12
Round 5
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Side Crunch
Level: 2
12
Round 6
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Side Crunch
Level: 2
12
Cool down
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.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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