Warm up
Forward fold
Level: 2
10 sec.
Subscription needed
Single leg hip hinge
Level: 2
5
Subscription needed
Main exercises
Round 1
Pull with single arm with rotation and squats
Level: 2
10
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Butterfly - Squat
Level: 1
12
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Push-ups - Crunch
Level: 1
6
Subscription needed
Squat single arm (wide foot position)
Level: 3
15
Subscription needed
Pushup on the hands in standing
Level: 2
6
Subscription needed
Low pull
Level: 4
12
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Round 2
Pull with single arm with rotation and squats
Level: 2
10
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Butterfly - Squat
Level: 1
12
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Push-ups - Crunch
Level: 1
6
Subscription needed
Squat single arm (wide foot position)
Level: 3
15
Subscription needed
Pushup on the hands in standing
Level: 2
6
Subscription needed
Low pull
Level: 4
12
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Round 3
Pull with single arm with rotation and squats
Level: 2
10
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Butterfly - Squat
Level: 1
12
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Push-ups - Crunch
Level: 1
6
Subscription needed
Squat single arm (wide foot position)
Level: 3
15
Subscription needed
Pushup on the hands in standing
Level: 2
6
Subscription needed
Low pull
Level: 4
12
Subscription needed
Pistol (with leg alteration)
Level: 2
10
Subscription needed
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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