Warm up
Hammock - Dolphin
Level: 2
6
Subscription needed
Forward fold
Level: 2
12 sec.
Subscription needed
Main exercises
Round 1
T - Abduction
Level: 3
12
Subscription needed
Parallel grip pull-ups
Level: 3
12
Subscription needed
Press pull
Level: 1
7
Subscription needed
Press - T Adduction
Level: 3
7
Subscription needed
A - Abduction (reverse grip)
Level: 3
12
Subscription needed
Pull-up with a wide grip
Level: 2
7
Subscription needed
Medium pull (one hand)
Level: 2
9
Subscription needed
Low pull
Level: 4
14
Subscription needed
Round 2
T - Abduction
Level: 3
12
Subscription needed
Parallel grip pull-ups
Level: 3
12
Subscription needed
Press pull
Level: 1
7
Subscription needed
Press - T Adduction
Level: 3
7
Subscription needed
A - Abduction (reverse grip)
Level: 3
12
Subscription needed
Pull-up with a wide grip
Level: 2
7
Subscription needed
Medium pull (one hand)
Level: 2
9
Subscription needed
Low pull
Level: 4
14
Subscription needed
Round 3
T - Abduction
Level: 3
12
Subscription needed
Parallel grip pull-ups
Level: 3
12
Subscription needed
Press pull
Level: 1
7
Subscription needed
Press - T Adduction
Level: 3
7
Subscription needed
A - Abduction (reverse grip)
Level: 3
12
Subscription needed
Pull-up with a wide grip
Level: 2
7
Subscription needed
Medium pull (one hand)
Level: 2
9
Subscription needed
Low pull
Level: 4
14
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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