Warm up
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Biceps stretch
Level: 1
8 sec.
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
High pull
Level: 4
12
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Pull squat
Level: 1
12
Subscription needed
Chain triceps extension
Level: 3
12
Subscription needed
High pull - slide Y
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 1
6
Subscription needed
Round 2
High pull
Level: 4
12
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Pull squat
Level: 1
12
Subscription needed
Chain triceps extension
Level: 3
12
Subscription needed
High pull - slide Y
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 1
6
Subscription needed
Round 3
High pull
Level: 4
12
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Pull squat
Level: 1
12
Subscription needed
Chain triceps extension
Level: 3
12
Subscription needed
High pull - slide Y
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 1
6
Subscription needed
Round 4
High pull
Level: 4
12
Subscription needed
High pull - Squat
Level: 2
12
Subscription needed
Pull squat
Level: 1
12
Subscription needed
Chain triceps extension
Level: 3
12
Subscription needed
High pull - slide Y
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Pistol - cross lunge
Level: 1
6
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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