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378
Workout

Balance and body alignment

~17 min.
~204 kcal
⁉️ Comments

Most people have some degree of muscular asymmetry — one side of the body is stronger, one shoulder sits higher, one hip is tighter than the other. This is not a pathology but a natural consequence of everyday patterns: we carry a bag on one shoulder, favor one leg, reach for a mouse with one hand for hours on end. Without conscious effort to address this, asymmetry accumulates and leads to chronic pain, postural imbalances, and an increased risk of injury.

This hard-level circuit workout is designed specifically to target and balance the left and right sides of the body, strengthen the deep stabilizers of the spine and pelvis, and restore neuromuscular control. FISIO functional suspension trainers are indispensable here: the unstable surface forces the body to engage the muscles that typically stay "silent," while bodyweight training eliminates compensation by the dominant side.

  • Perform each exercise with maximum control — quality matters more than speed.
  • Pay attention to symmetry: if one side is noticeably weaker, perform an additional set for that side.
  • Keep your gaze fixed on a single point during all balance exercises — this helps stabilize the vestibular system.
  • This workout is intended for conditioned athletes; if you experience acute back or joint pain, consult a specialist.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Y - Abduction
8
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
I - Abduction
8
Level: 3
R1
10
Butterfly
7
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Y-T-I adduction
8
Level: 3
R1
4
Rotation with load
8
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Back extension
7
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Side lunge leg in the hinge
9
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Squats with external rotation
8
Level: 3
R1
12
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Round 2
Y - Abduction
8
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
I - Abduction
8
Level: 3
R1
10
Butterfly
7
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Y-T-I adduction
8
Level: 3
R1
4
Rotation with load
8
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Back extension
7
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Side lunge leg in the hinge
9
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Squats with external rotation
8
Level: 3
R1
12
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Round 3
Y - Abduction
8
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
I - Abduction
8
Level: 3
R1
10
Butterfly
7
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Y-T-I adduction
8
Level: 3
R1
4
Rotation with load
8
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Back extension
7
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Side lunge leg in the hinge
9
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Squats with external rotation
8
Level: 3
R1
12
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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