Warm up
Biceps stretch
Level: 1
9 sec.
Lunges L
Level: 1
7
Subscription needed
Rotation 2
Level: 2
9
Subscription needed
Main exercises
Round 1
Chain triceps extension reverse grip
Level: 1
14
Side lunge leg in the hinge
Level: 1
14
High pull - Squat
Level: 1
14
Subscription needed
Cross forearm flexion
Level: 1
14
Subscription needed
Backward lunge with leg change
Level: 1
14
Back extension
Level: 2
12
Subscription needed
Round 2
Chain triceps extension reverse grip
Level: 1
14
Side lunge leg in the hinge
Level: 1
14
High pull - Squat
Level: 1
14
Subscription needed
Cross forearm flexion
Level: 1
14
Subscription needed
Backward lunge with leg change
Level: 1
14
Back extension
Level: 2
12
Subscription needed
Round 3
Chain triceps extension reverse grip
Level: 1
14
Side lunge leg in the hinge
Level: 1
14
High pull - Squat
Level: 1
14
Subscription needed
Cross forearm flexion
Level: 1
14
Subscription needed
Backward lunge with leg change
Level: 1
14
Back extension
Level: 2
12
Subscription needed
Round 4
Chain triceps extension reverse grip
Level: 1
14
Side lunge leg in the hinge
Level: 1
14
High pull - Squat
Level: 1
14
Subscription needed
Cross forearm flexion
Level: 1
14
Subscription needed
Backward lunge with leg change
Level: 1
14
Back extension
Level: 2
12
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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