Main exercises
Round 1
High pull - Triceps
Level: 1
6
Cross forearm flexion
Level: 2
12
Subscription needed
Squat jump
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Round 2
High pull - Triceps
Level: 1
6
Cross forearm flexion
Level: 2
12
Subscription needed
Squat jump
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Round 3
High pull - Triceps
Level: 1
6
Cross forearm flexion
Level: 2
12
Subscription needed
Squat jump
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
10
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
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