Main exercises
Round 1
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Archer pull
Level: 1
10
Subscription needed
Side lunge (alternating)
Level: 2
12
Subscription needed
Y - Abduction
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Round 2
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Archer pull
Level: 1
10
Subscription needed
Side lunge (alternating)
Level: 2
12
Subscription needed
Y - Abduction
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Round 3
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Pistol (with leg alteration)
Level: 1
10
Subscription needed
Archer pull
Level: 1
10
Subscription needed
Side lunge (alternating)
Level: 2
12
Subscription needed
Y - Abduction
Level: 1
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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