Warm up
Squats (wide feet position)
Level: 2
15
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Back extension
Level: 1
10
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
Lunge
Level: 2
S1
12
Subscription needed
Lunge
Level: 2
S2
12
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
Pull-up with a wide grip
Level: 1
6
Forearm extension standing
Level: 2
12
Subscription needed
Pull-up with a wide grip
Level: 1
6
Forearm extension standing
Level: 2
12
Subscription needed
Pull-up with a wide grip
Level: 1
6
Forearm extension standing
Level: 2
12
Subscription needed
Squats
Level: 2
20
Press - Y Adduction
Level: 1
6
Subscription needed
Squats
Level: 2
20
Press - Y Adduction
Level: 1
6
Subscription needed
Squats
Level: 2
20
Press - Y Adduction
Level: 1
6
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
Level: 1
R1
10 sec.
Long Torso Twist Stretch
Level: 1
R2
10 sec.
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Available after payment
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