Warm up
Biceps stretch
Level: 1
9 sec.
Short extension
Level: 1
9
Subscription needed
Incline (feet at shoulder width)
Level: 1
17 sec.
Subscription needed
Forward lunge
Level: 1
17 sec.
Subscription needed
Lower leg extension
Level: 1
16 sec.
Subscription needed
Archerpose
Level: 1
6
Subscription needed
Main exercises
Round 1
High pull (single arm)
Level: 2
9
Subscription needed
Y adduction
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 2
9
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
March
Level: 2
14
Subscription needed
Squats
Level: 1
23
Subscription needed
Round 2
High pull (single arm)
Level: 2
9
Subscription needed
Y adduction
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 2
9
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
March
Level: 2
14
Subscription needed
Squats
Level: 1
23
Subscription needed
Round 3
High pull (single arm)
Level: 2
9
Subscription needed
Y adduction
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 2
9
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
March
Level: 2
14
Subscription needed
Squats
Level: 1
23
Subscription needed
Round 4
High pull (single arm)
Level: 2
9
Subscription needed
Y adduction
Level: 1
12
Subscription needed
Hip and lower leg flexion
Level: 2
9
Subscription needed
I - Abduction
Level: 1
12
Subscription needed
March
Level: 2
14
Subscription needed
Squats
Level: 1
23
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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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