Warm up
Lower back stretch
Level: 1
10 sec.
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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.
Golf
Level: 2
6
Subscription needed
W extension
Level: 1
8
Lunges L
Level: 1
6
Subscription needed
Main exercises
Round 1
Horizontal forearm flexion
Level: 2
12
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Pull-up with a wide grip
Level: 1
6
Horizontal forearm flexion
Level: 2
12
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Round 2
Pull-up with a wide grip
Level: 1
6
Horizontal forearm flexion
Level: 2
12
Subscription needed
Lunge
Level: 3
S1
12
Subscription needed
Lunge
Level: 3
S2
12
Subscription needed
Pull-up with a wide grip
Level: 1
6
Archer Pushups
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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