Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Main exercises
High pull - Squat
Level: 1
R1
12
Subscription needed
High pull - Squat
Level: 1
R2
12
Subscription needed
High pull - Squat
Level: 1
R3
12
Subscription needed
Reverse plank
Level: 2
R1
40 sec.
Subscription needed
Reverse plank
Level: 2
R2
40 sec.
Subscription needed
Reverse plank
Level: 2
R3
40 sec.
Subscription needed
Medium pull - Squat
Level: 1
R1
12
Subscription needed
Medium pull - Squat
Level: 1
R2
12
Subscription needed
Medium pull - Squat
Level: 1
R3
12
Subscription needed
Low pull (one hand)
Level: 1
R1
8
Low pull (one hand)
Level: 1
R2
8
Low pull (one hand)
Level: 1
R3
8
Plank
Level: 1
R1
40 sec.
Subscription needed
Plank
Level: 1
R2
40 sec.
Subscription needed
Plank
Level: 1
R3
40 sec.
Subscription needed
March
Level: 1
R1
12
Subscription needed
March
Level: 1
R2
12
Subscription needed
March
Level: 1
R3
12
Subscription needed
Plank pushups
Level: 1
R1
10
Subscription needed
Plank pushups
Level: 1
R2
10
Subscription needed
Plank pushups
Level: 1
R3
10
Subscription needed
Cool down
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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