Warm Up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Short extension
Level: 1
8
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
15 sec.
Subscription needed
Main exercises
Forearm flexion with single arm
Level: 2
12
Subscription needed
High pull - Triceps
Level: 2
6
Subscription needed
Plank
Level: 7
40 sec.
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Press - Y Adduction
Level: 3
6
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Archer Pushups
Level: 4
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Forearm flexion with single arm
Level: 2
12
Subscription needed
High pull - Triceps
Level: 2
6
Subscription needed
Plank
Level: 7
40 sec.
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Press - Y Adduction
Level: 3
6
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Archer Pushups
Level: 4
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Forearm flexion with single arm
Level: 2
12
Subscription needed
High pull - Triceps
Level: 2
6
Subscription needed
Plank
Level: 7
40 sec.
Subscription needed
Sumo squats
Level: 1
15
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Press - Y Adduction
Level: 3
6
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Archer Pushups
Level: 4
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Available after payment
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