Warm up
Widmill
Level: 1
S1
10 sec.
Subscription needed
Widmill
Level: 1
S2
10 sec.
Subscription needed
Golf
Level: 2
6
Subscription needed
Side lunge (alternating)
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
Sumo squat
Level: 2
10
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
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