Warm up
Biceps stretch
Level: 1
8 sec.
Forward fold
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
L extension
Level: 1
8
Subscription needed
Massage
Level: 1
8
Subscription needed
Cross-legged incline
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Medium pull - Triceps
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Side lunge leg in the hinge
Level: 3
12
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 1
10
Subscription needed
Pistol - Side lunge in balance
Level: 2
6
Round 2
Medium pull - Triceps
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Side lunge leg in the hinge
Level: 3
12
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 1
10
Subscription needed
Pistol - Side lunge in balance
Level: 2
6
Round 3
Medium pull - Triceps
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Side lunge leg in the hinge
Level: 3
12
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 1
10
Subscription needed
Pistol - Side lunge in balance
Level: 2
6
Round 4
Medium pull - Triceps
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Side lunge leg in the hinge
Level: 3
12
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 1
10
Subscription needed
Pistol - Side lunge in balance
Level: 2
6
Cool down
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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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