Warm up
Forward fold
Level: 3
12 sec.
Subscription needed
Single leg hip hinge
Level: 2
6
Subscription needed
Main exercises
Round 1
Low pull
Level: 4
14
Subscription needed
Forearm extension in palm rest
Level: 3
9
Subscription needed
Archer pull
Level: 3
12
Subscription needed
T slide
Level: 1
14
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Press pull
Level: 1
7
Subscription needed
Round 2
Low pull
Level: 4
14
Subscription needed
Forearm extension in palm rest
Level: 3
9
Subscription needed
Archer pull
Level: 3
12
Subscription needed
T slide
Level: 1
14
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Press pull
Level: 1
7
Subscription needed
Round 3
Low pull
Level: 4
14
Subscription needed
Forearm extension in palm rest
Level: 3
9
Subscription needed
Archer pull
Level: 3
12
Subscription needed
T slide
Level: 1
14
Subscription needed
Pushup on the hands in standing
Level: 2
7
Subscription needed
Press pull
Level: 1
7
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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