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Workouts / Ноги и выносливость
194
Workout

Balance and Control in Movement

~58 min.
~696 kcal
⁉️ Comments

Balance is not an innate gift — it is a skill that can be trained just like strength or endurance. Most people discover a deficit in it unexpectedly: during a sharp step to the side, on a slippery surface, or simply standing on one leg. This workout is designed to help you control your body with awareness — in any position and in any direction of movement.

The session is built around FISIO functional loops, which create an unstable base and keep the deep stabilizing muscles engaged continuously — not in isolation, but in connection with the entire body. You will develop not only your legs and core, but also your proprioceptive sensitivity: the ability to "feel" your body's position in space.

  • Level: intermediate — suitable for those who are already familiar with basic loop exercises.
  • Focus: coordination, movement control, core and lower body stabilization.
  • Special note: don't rush. In balance exercises, pace is the enemy of quality. Slow, mindful movement delivers far greater results than fast and imprecise execution.
  • Suitable for: athletes looking to enhance their physical qualities, people with sedentary lifestyles who want to reduce the risk of injury, and anyone who wants to move with more confidence and efficiency in everyday life.

Perform the exercises in sequence, maintaining proper technique with every repetition. The workload is calibrated to your level — trust the process and focus on what you feel within each movement.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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