Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Round 1
Front jump squats
Level: 4
15
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 6
10
Subscription needed
Exit to plank
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Round 2
Front jump squats
Level: 4
15
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 6
10
Subscription needed
Exit to plank
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Round 3
Front jump squats
Level: 4
15
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 6
10
Subscription needed
Exit to plank
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Round 4
Front jump squats
Level: 4
15
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 5
6
Subscription needed
Torso rotation with squat (from side ot side)
Level: 2
10
Subscription needed
Backward lunge with leg change
Level: 6
10
Subscription needed
Exit to plank
Level: 3
12
Subscription needed
Pull with hip rotation
Level: 2
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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