Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 2
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 3
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 4
High pull - Squat
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Press - L Adduction
Level: 1
6
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
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