Warm up
Shoulder rotation
Level: 1
9 sec.
Subscription needed
Dolphin
Level: 1
9
Subscription needed
Cross-legged incline
Level: 1
17 sec.
Subscription needed
Hero pose
Level: 2
6
Subscription needed
Main exercises
Round 1
Spider-Man
Level: 1
12
Front squats
Level: 1
17
Subscription needed
Parallel grip pull-ups
Level: 2
12
Subscription needed
Back extension
Level: 3
12
Subscription needed
Lunge with rotation
Level: 2
6
Subscription needed
Round 2
Spider-Man
Level: 1
12
Front squats
Level: 1
17
Subscription needed
Parallel grip pull-ups
Level: 2
12
Subscription needed
Back extension
Level: 3
12
Subscription needed
Lunge with rotation
Level: 2
6
Subscription needed
Round 3
Spider-Man
Level: 1
12
Front squats
Level: 1
17
Subscription needed
Parallel grip pull-ups
Level: 2
12
Subscription needed
Back extension
Level: 3
12
Subscription needed
Lunge with rotation
Level: 2
6
Subscription needed
Round 4
Spider-Man
Level: 1
12
Front squats
Level: 1
17
Subscription needed
Parallel grip pull-ups
Level: 2
12
Subscription needed
Back extension
Level: 3
12
Subscription needed
Lunge with rotation
Level: 2
6
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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