Warm up
T Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Tilt
Level: 1
8
Subscription needed
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Main exercises
Round 1
Low pull - slide 1
Level: 1
6
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Backward lunge single arm
Level: 4
12
Subscription needed
Narrow grip pushups in plank
Level: 3
10
Subscription needed
Butterfly
Level: 2
10
Squats (wide feet position)
Level: 3
15
Subscription needed
High pull (single arm)
Level: 2
8
Subscription needed
Press - T Adduction
Level: 2
6
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Round 2
Low pull - slide 1
Level: 1
6
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Backward lunge single arm
Level: 4
12
Subscription needed
Narrow grip pushups in plank
Level: 3
10
Subscription needed
Butterfly
Level: 2
10
Squats (wide feet position)
Level: 3
15
Subscription needed
High pull (single arm)
Level: 2
8
Subscription needed
Press - T Adduction
Level: 2
6
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Round 3
Low pull - slide 1
Level: 1
6
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Backward lunge single arm
Level: 4
12
Subscription needed
Narrow grip pushups in plank
Level: 3
10
Subscription needed
Butterfly
Level: 2
10
Squats (wide feet position)
Level: 3
15
Subscription needed
High pull (single arm)
Level: 2
8
Subscription needed
Press - T Adduction
Level: 2
6
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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