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
Hip extension (single leg)
Level: 2
S1
6
Backward lunge single arm
Level: 4
S1
12
Subscription needed
Hip extension (single leg)
Level: 2
S2
6
Backward lunge single arm
Level: 4
S2
12
Subscription needed
Hip extension (single leg)
Level: 2
S1
6
Backward lunge single arm
Level: 4
S1
12
Subscription needed
Hip extension (single leg)
Level: 2
S2
6
Backward lunge single arm
Level: 4
S2
12
Subscription needed
Hip extension (single leg)
Level: 2
S1
6
Backward lunge single arm
Level: 4
S1
12
Subscription needed
Hip extension (single leg)
Level: 2
S2
6
Backward lunge single arm
Level: 4
S2
12
Subscription needed
Medium pull (one hand)
Level: 3
S1
8
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
Level: 3
S2
8
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Medium pull (one hand)
Level: 3
S1
8
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
Level: 3
S2
8
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Medium pull (one hand)
Level: 3
S1
8
Subscription needed
Press with pushup
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
Level: 3
S2
8
Subscription needed
Press with pushup
Level: 2
S2
10
Subscription needed
Hinge plank single arm
Level: 3
S1
8
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Hinge plank single arm
Level: 3
S2
8
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Hinge plank single arm
Level: 3
S1
8
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Hinge plank single arm
Level: 3
S2
8
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Hinge plank single arm
Level: 3
S1
8
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Hinge plank single arm
Level: 3
S2
8
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
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
Available after payment
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