Warm up
Sumo squat
Level: 2
12
Subscription needed
Single leg hip hinge
Level: 2
6
Subscription needed
Rotation 2
Level: 2
9
Subscription needed
Main exercises
Hinge plank single arm
Level: 2
R1
9
Hinge plank single arm
Level: 2
R2
9
Hinge plank single arm
Level: 2
R3
9
Bar muscle up
Level: 2
R1
12
Subscription needed
Bar muscle up
Level: 2
R2
12
Subscription needed
Bar muscle up
Level: 2
R3
12
Subscription needed
Pull-up with a wide grip
Level: 1
R1
7
Pull-up with a wide grip
Level: 1
R2
7
Pull-up with a wide grip
Level: 1
R3
7
Push ups side crunch
Level: 1
R1
7
Subscription needed
Push ups side crunch
Level: 1
R2
7
Subscription needed
Push ups side crunch
Level: 1
R3
7
Subscription needed
One-handed press
Level: 1
R1
12
Subscription needed
One-handed press
Level: 1
R2
12
Subscription needed
One-handed press
Level: 1
R3
12
Subscription needed
Low pull - Triceps
Level: 1
R1
7
Subscription needed
Low pull - Triceps
Level: 1
R2
7
Subscription needed
Low pull - Triceps
Level: 1
R3
7
Subscription needed
Press - T Adduction
Level: 3
R1
7
Subscription needed
Press - T Adduction
Level: 3
R2
7
Subscription needed
Press - T Adduction
Level: 3
R3
7
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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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