Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Long Torso Twist Stretch
Level: 1
10 sec.
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Main exercises
Archer press
Level: 3
R1
10
Subscription needed
Archer press
Level: 3
R2
10
Subscription needed
Archer press
Level: 3
R3
10
Subscription needed
Archer press
Level: 3
R4
10
Subscription needed
Sumo squats
Level: 2
R1
15
Subscription needed
Sumo squats
Level: 2
R2
15
Subscription needed
Sumo squats
Level: 2
R3
15
Subscription needed
Sumo squats
Level: 2
R4
15
Subscription needed
I adduction
Level: 3
R1
10
Subscription needed
I adduction
Level: 3
R2
10
Subscription needed
I adduction
Level: 3
R3
10
Subscription needed
I adduction
Level: 3
R4
10
Subscription needed
pistol single arm
Level: 5
R1
10
Subscription needed
pistol single arm
Level: 5
R2
10
Subscription needed
pistol single arm
Level: 5
R3
10
Subscription needed
pistol single arm
Level: 5
R4
10
Subscription needed
Plank with rotation
Level: 5
R1
40 sec.
Subscription needed
Plank with rotation
Level: 5
R2
40 sec.
Subscription needed
Plank with rotation
Level: 5
R3
40 sec.
Subscription needed
Plank with rotation
Level: 5
R4
40 sec.
Subscription needed
Squat jump (wide foot position)
Level: 3
R1
15
Subscription needed
Squat jump (wide foot position)
Level: 3
R2
15
Subscription needed
Squat jump (wide foot position)
Level: 3
R3
15
Subscription needed
Squat jump (wide foot position)
Level: 3
R4
15
Subscription needed
Front jump squats
Level: 3
R1
15
Subscription needed
Front jump squats
Level: 3
R2
15
Subscription needed
Front jump squats
Level: 3
R3
15
Subscription needed
Front jump squats
Level: 3
R4
15
Subscription needed
Available after payment
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