Warm up
M Stretch
Level: 1
8 sec.
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Hero pose
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Back extension
Level: 1
10
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Medium pull
Level: 1
12
Subscription needed
Lunge
Level: 1
12
Subscription needed
Low pull
Level: 2
12
Subscription needed
Round 2
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Back extension
Level: 1
10
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Medium pull
Level: 1
12
Subscription needed
Lunge
Level: 1
12
Subscription needed
Low pull
Level: 2
12
Subscription needed
Round 3
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Back extension
Level: 1
10
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Medium pull
Level: 1
12
Subscription needed
Lunge
Level: 1
12
Subscription needed
Low pull
Level: 2
12
Subscription needed
Round 4
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Back extension
Level: 1
10
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Medium pull
Level: 1
12
Subscription needed
Lunge
Level: 1
12
Subscription needed
Low pull
Level: 2
12
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
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