Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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