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
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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