Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Main exercises
Round 1
Push-ups - Crunch
Level: 4
6
Subscription needed
Square on arms
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 3
4
Subscription needed
Side lunge (alternating)
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Single arm pull with rotation (single leg )
Level: 2
8
Subscription needed
Round 2
Push-ups - Crunch
Level: 4
6
Subscription needed
Square on arms
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 3
4
Subscription needed
Side lunge (alternating)
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Single arm pull with rotation (single leg )
Level: 2
8
Subscription needed
Round 3
Push-ups - Crunch
Level: 4
6
Subscription needed
Square on arms
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 3
4
Subscription needed
Side lunge (alternating)
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Single arm pull with rotation (single leg )
Level: 2
8
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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