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
Y-T-I adduction
Level: 3
4
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Side Crunch
Level: 2
12
Round 2
Y-T-I adduction
Level: 3
4
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Side Crunch
Level: 2
12
Round 3
Y-T-I adduction
Level: 3
4
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Side Crunch
Level: 2
12
Round 4
Sprint start (alternating)
Level: 3
10
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Round 5
Sprint start (alternating)
Level: 3
10
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Round 6
Sprint start (alternating)
Level: 3
10
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push-ups - Mountain climber
Level: 3
6
Subscription needed
Medium pull - Triceps
Level: 1
6
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
Level: 1
R1
10 sec.
Long Torso Twist Stretch
Level: 1
R2
10 sec.
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 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
Forward fold
Level: 1
10 sec.
Subscription needed
Available after payment
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