Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hero pose
Level: 2
5
Subscription needed
Main exercises
Round 1
Chain triceps extension (side)
Level: 2
8
Subscription needed
Pull-up with a wide grip
Level: 1
6
Hip extension (single leg)
Level: 2
6
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Narrow grip pushups in plank
Level: 3
10
Subscription needed
Round 2
Chain triceps extension (side)
Level: 2
8
Subscription needed
Pull-up with a wide grip
Level: 1
6
Hip extension (single leg)
Level: 2
6
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Narrow grip pushups in plank
Level: 3
10
Subscription needed
Round 3
Chain triceps extension (side)
Level: 2
8
Subscription needed
Pull-up with a wide grip
Level: 1
6
Hip extension (single leg)
Level: 2
6
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Narrow grip pushups in plank
Level: 3
10
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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