Warm up
Forward lunge
Level: 1
17 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
9
Golf
Level: 1
7
Subscription needed
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Main exercises
Pull-up with a wide grip
Level: 4
R1
7
Subscription needed
Pull-up with a wide grip
Level: 4
R2
7
Subscription needed
Pull-up with a wide grip
Level: 4
R3
7
Subscription needed
Bar muscle up
Level: 2
R1
12
Subscription needed
Bar muscle up
Level: 2
R2
12
Subscription needed
Bar muscle up
Level: 2
R3
12
Subscription needed
T slide
Level: 1
R1
14
Subscription needed
T slide
Level: 1
R2
14
Subscription needed
T slide
Level: 1
R3
14
Subscription needed
I - Abduction
Level: 2
R1
12
Subscription needed
I - Abduction
Level: 2
R2
12
Subscription needed
I - Abduction
Level: 2
R3
12
Subscription needed
Single arm pull with rotation
Level: 3
R1
12
Subscription needed
Single arm pull with rotation
Level: 3
R2
12
Subscription needed
Single arm pull with rotation
Level: 3
R3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
R1
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
R2
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
R3
12
Subscription needed
Press - T Adduction
Level: 3
R1
7
Subscription needed
Press - T Adduction
Level: 3
R2
7
Subscription needed
Press - T Adduction
Level: 3
R3
7
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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