Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Hero pose
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Single leg hip hinge
Level: 2
5
Subscription needed
Main exercises
Round 1
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Rotation with load
Level: 2
10
Subscription needed
Pistol - cross lunge single arm
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Sprinter start
Level: 1
10
Subscription needed
Round 2
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Rotation with load
Level: 2
10
Subscription needed
Pistol - cross lunge single arm
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Sprinter start
Level: 1
10
Subscription needed
Round 3
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Rotation with load
Level: 2
10
Subscription needed
Pistol - cross lunge single arm
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Sprinter start
Level: 1
10
Subscription needed
Round 4
Exit to the plank on the forearms
Level: 3
12
Subscription needed
Rotation with load
Level: 2
10
Subscription needed
Pistol - cross lunge single arm
Level: 1
6
Subscription needed
Bar muscle up
Level: 1
10
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Sprinter start
Level: 1
10
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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