Warm up
Posterior deltoid stretch
Level: 1
17 sec.
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Rotation 1
Level: 1
9
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Lunges L
Level: 1
7
Subscription needed
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Single leg hip hinge
Level: 1
6
Subscription needed
Main exercises
Round 1
Single arm pull with rotation
Level: 3
12
Subscription needed
Backward lunge single arm
Level: 2
14
Subscription needed
Low pull - slide T
Level: 1
7
Subscription needed
Pistol - cross lunge
Level: 2
7
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
12
Subscription needed
Pistol
Level: 5
12
Subscription needed
Round 2
Single arm pull with rotation
Level: 3
12
Subscription needed
Backward lunge single arm
Level: 2
14
Subscription needed
Low pull - slide T
Level: 1
7
Subscription needed
Pistol - cross lunge
Level: 2
7
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
12
Subscription needed
Pistol
Level: 5
12
Subscription needed
Round 3
Single arm pull with rotation
Level: 3
12
Subscription needed
Backward lunge single arm
Level: 2
14
Subscription needed
Low pull - slide T
Level: 1
7
Subscription needed
Pistol - cross lunge
Level: 2
7
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
12
Subscription needed
Pistol
Level: 5
12
Subscription needed
Round 4
Single arm pull with rotation
Level: 3
12
Subscription needed
Backward lunge single arm
Level: 2
14
Subscription needed
Low pull - slide T
Level: 1
7
Subscription needed
Pistol - cross lunge
Level: 2
7
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
12
Subscription needed
Pistol
Level: 5
12
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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