Main exercises
Round 1
Pull squat
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pike (sideways with rotation)
Level: 3
R1
8
Subscription needed
Pike (sideways with rotation)
Level: 3
R2
8
Subscription needed
Round 2
Pull squat
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pike (sideways with rotation)
Level: 3
R1
8
Subscription needed
Pike (sideways with rotation)
Level: 3
R2
8
Subscription needed
Round 3
Pull squat
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pike (sideways with rotation)
Level: 3
R1
8
Subscription needed
Pike (sideways with rotation)
Level: 3
R2
8
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
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