Warm up
Neck extension
Level: 1
S1
6
Subscription needed
Neck extension
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Main exercises
High pull (single arm)
Level: 2
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Tilted march
Level: 1
12
Squats (single arm)
Level: 1
S1
12
Subscription needed
Squats (single arm)
Level: 1
S2
12
Subscription needed
Squats (single arm)
Level: 1
S1
12
Subscription needed
Squats (single arm)
Level: 1
S2
12
Subscription needed
Hinge plank single arm
Level: 1
S1
8
Subscription needed
Hinge plank single arm
Level: 1
S2
8
Subscription needed
Hinge plank single arm
Level: 1
S1
8
Subscription needed
Hinge plank single arm
Level: 1
S2
8
Subscription needed
Chest press single arm
Level: 1
S1
10
Subscription needed
Chest press single arm
Level: 1
S2
10
Subscription needed
Chest press single arm
Level: 1
S1
10
Subscription needed
Chest press single arm
Level: 1
S2
10
Subscription needed
Medium pull (one hand)
Level: 1
S1
8
Medium pull (one hand)
Level: 1
S2
8
Medium pull (one hand)
Level: 1
S1
8
Medium pull (one hand)
Level: 1
S2
8
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.
Available after payment
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