Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Biceps stretch
Level: 1
8 sec.
Y Stretch
Level: 1
8 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Reverse plank leg abduction
Level: 1
12
Backward lunge
Level: 1
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Low pull (one hand)
Level: 2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 1
12
Round 2
Reverse plank leg abduction
Level: 1
12
Backward lunge
Level: 1
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Low pull (one hand)
Level: 2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 1
12
Round 3
Reverse plank leg abduction
Level: 1
12
Backward lunge
Level: 1
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Low pull (one hand)
Level: 2
8
Subscription needed
Hip and lower leg flexion (alternating)
Level: 2
8
Subscription needed
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Side lunge leg in the hinge
Level: 1
12
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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