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
Round 1
Archer press
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Fly Deep Squat
Level: 2
12
Subscription needed
Lift 90
Level: 1
10 sec.
Subscription needed
Round 2
Archer press
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Fly Deep Squat
Level: 2
12
Subscription needed
Lift 90
Level: 1
10 sec.
Subscription needed
Round 3
Archer press
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Fly Deep Squat
Level: 2
12
Subscription needed
Lift 90
Level: 1
10 sec.
Subscription needed
Round 4
Archer press
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 1
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Fly Deep Squat
Level: 2
12
Subscription needed
Lift 90
Level: 1
10 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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