Warm up
Widmill
Level: 1
S1
10 sec.
Subscription needed
Widmill
Level: 1
S2
10 sec.
Subscription needed
Golf
Level: 2
6
Subscription needed
Side lunge (alternating)
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Main exercises
Round 1
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Spider-Man
Level: 3
10
Subscription needed
Pull squat
Level: 2
12
Subscription needed
I slide
Level: 1
8
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Bar muscle up
Level: 1
10
Burpee
Level: 3
8
Subscription needed
Circle crunch
Level: 2
10
Subscription needed
Round 2
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Spider-Man
Level: 3
10
Subscription needed
Pull squat
Level: 2
12
Subscription needed
I slide
Level: 1
8
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Bar muscle up
Level: 1
10
Burpee
Level: 3
8
Subscription needed
Circle crunch
Level: 2
10
Subscription needed
Round 3
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Spider-Man
Level: 3
10
Subscription needed
Pull squat
Level: 2
12
Subscription needed
I slide
Level: 1
8
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Bar muscle up
Level: 1
10
Burpee
Level: 3
8
Subscription needed
Circle crunch
Level: 2
10
Subscription needed
Round 4
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Spider-Man
Level: 3
10
Subscription needed
Pull squat
Level: 2
12
Subscription needed
I slide
Level: 1
8
Subscription needed
Squat jump
Level: 1
12
Subscription needed
Bar muscle up
Level: 1
10
Burpee
Level: 3
8
Subscription needed
Circle crunch
Level: 2
10
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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