Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Lunges L
Level: 1
6
Subscription needed
W extension
Level: 1
8
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Single arm pull with rotation
Level: 3
10
Subscription needed
Biceps curl
Level: 4
10
Subscription needed
Hinge plank single arm
Level: 3
8
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Horizontal forearm flexion
Level: 3
12
Subscription needed
Y slide
Level: 2
8
Subscription needed
Round 2
Single arm pull with rotation
Level: 3
10
Subscription needed
Biceps curl
Level: 4
10
Subscription needed
Hinge plank single arm
Level: 3
8
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Horizontal forearm flexion
Level: 3
12
Subscription needed
Y slide
Level: 2
8
Subscription needed
Round 3
Single arm pull with rotation
Level: 3
10
Subscription needed
Biceps curl
Level: 4
10
Subscription needed
Hinge plank single arm
Level: 3
8
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Horizontal forearm flexion
Level: 3
12
Subscription needed
Y slide
Level: 2
8
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
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
Hero pose
Level: 1
R1
15 sec.
Subscription needed
Hero pose
Level: 1
R2
15 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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