Main exercises
Round 1
Low pull (one hand - single leg )
Level: 1
R1
8
Subscription needed
Low pull (one hand - single leg )
Level: 1
R2
8
Subscription needed
Pistol
Level: 2
R1
10
Pistol
Level: 2
R2
10
Forearm flexion with single arm
Level: 1
R1
12
Subscription needed
Forearm flexion with single arm
Level: 1
R2
12
Subscription needed
Y adduction
Level: 1
10
Subscription needed
Spider-Man
Level: 1
10
Round 2
Low pull (one hand - single leg )
Level: 1
R1
8
Subscription needed
Low pull (one hand - single leg )
Level: 1
R2
8
Subscription needed
Pistol
Level: 2
R1
10
Pistol
Level: 2
R2
10
Forearm flexion with single arm
Level: 1
R1
12
Subscription needed
Forearm flexion with single arm
Level: 1
R2
12
Subscription needed
Y adduction
Level: 1
10
Subscription needed
Spider-Man
Level: 1
10
Round 3
Low pull (one hand - single leg )
Level: 1
R1
8
Subscription needed
Low pull (one hand - single leg )
Level: 1
R2
8
Subscription needed
Pistol
Level: 2
R1
10
Pistol
Level: 2
R2
10
Forearm flexion with single arm
Level: 1
R1
12
Subscription needed
Forearm flexion with single arm
Level: 1
R2
12
Subscription needed
Y adduction
Level: 1
10
Subscription needed
Spider-Man
Level: 1
10
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
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