Afternoon Swim

Anti-rotation + anti-extension (static)

Core stability basics

Gentle mix + breathing

Glutes + anti-extension (pelvic control)

- Happy Baby Pose (Ananda Balasana) (Seria 1/1): 40 s/str.
- Cat-cow (full) (Seria 1/1): 8
- Piriformis stretch (Seria 1/2): 45 s/str.
- Piriformis stretch (Seria 2/2): 45 s/str.
- Glute bridge (isometric hold) (Seria 1/3): 5 × 15 s
- Glute bridge (isometric hold) (Seria 2/3): 5 × 15 s
- Glute bridge (isometric hold) (Seria 3/3): 5 × 15 s
- Side plank (on knees) (Seria 1/2): 15 s/str.
- Side plank (on knees) (Seria 2/2): 15 s/str.
- Dead bug (basic) (Seria 1/2): 8/str.
- Dead bug (basic) (Seria 2/2): 8/str.
- Supine spinal twist (Jathara Parivartanasana) (Seria 1/2): 32 s/str.
- Supine spinal twist (Jathara Parivartanasana) (Seria 2/2): 32 s/str.
- Downward-Facing Dog (Adho Mukha Svanasana) (Seria 1/1): 30 min/str.

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Adam Wojciechowski

Glutes + anti-extension (pelvic control)

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Afternoon Swim

Anti-rotation + anti-extension (static)

Core stability basics

Gentle mix + breathing

Glutes + anti-extension (pelvic control)

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