Main exercises
Round 1
Press - L Adduction
Level: 3
6
Subscription needed
Pull with single arm with rotation and squats
Level: 3
10
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Hinge plank single arm
Level: 5
5
Subscription needed
Push-ups - Crunch
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Low pull - Triceps
Level: 2
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
6
Subscription needed
Round 2
Press - L Adduction
Level: 3
6
Subscription needed
Pull with single arm with rotation and squats
Level: 3
10
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Hinge plank single arm
Level: 5
5
Subscription needed
Push-ups - Crunch
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Low pull - Triceps
Level: 2
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
6
Subscription needed
Round 3
Press - L Adduction
Level: 3
6
Subscription needed
Pull with single arm with rotation and squats
Level: 3
10
Subscription needed
Lower leg flexion (single leg )
Level: 4
6
Subscription needed
Hinge plank single arm
Level: 5
5
Subscription needed
Push-ups - Crunch
Level: 4
6
Subscription needed
Backward lunge
Level: 6
10
Subscription needed
Y-T-I adduction
Level: 3
4
Subscription needed
Low pull - Triceps
Level: 2
6
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
6
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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