Twist Lunge + Cossack Lev.1

No equipment
Bending, Hinge, Knee Dominant, Unilateral
Adductors, Hip Flexors

MW Cossack Squat Lev.2

No equipment
Bending, Knee Dominant, Unilateral
Hamstrings, Quads

MW Cossack Squat Lev.1

No equipment
Bending, Hip Dominant, Unilateral
Adductors, Hamstrings

Prone Hip Mobility Knee to Elbow

No equipment
External Rotation, Rotation
Quads, Shoulders

Shoulder Mobility Squat to Wall

No equipment
External Rotation, Internal Rotation, Rotation
Shoulders

HFB Squat Butterfly Touch & Go

No equipment
Horizontal Pull, Scapular Protract, Scapular Retract
Middle Back, Shoulders
HFB Squat Butterfly Touch & Go

HFB Runner Pose

No equipment
Hip Extension, Unilateral
Glutes
HFB Runner Pose

Squat Lateral React

No equipment
Knee Dominant
Adductors, Quads
Squat Lateral React

Frontal kick + Diagonal Back Low Kick

No equipment
Hip Abduction, Knee Extension, Unilateral
Gluteus Medius, Hip Flexors, Obliques Abs, Quads
Frontal kick + Diagonal Back Low Kick

Frontal kick + Lateral Low kick

No equipment
Knee Extension
Hip Flexors, Quads
Frontal kick + Lateral Low kick