Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 sec.
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
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
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.
Available after payment
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