Main exercises
Round 1
Bar muscle up
Level: 2
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Pike
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Round 2
Bar muscle up
Level: 2
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Pike
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Round 3
Bar muscle up
Level: 2
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Pike
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Round 4
Bar muscle up
Level: 2
10
Subscription needed
Pistol (with leg alteration)
Level: 3
10
Subscription needed
Butterfly
Level: 3
10
Subscription needed
Tilted march
Level: 3
12
Subscription needed
Pike
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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