Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
High pull
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Press with pushup
Level: 2
R1
10
Subscription needed
Press with pushup
Level: 2
R2
10
Subscription needed
Round 2
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
High pull
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Press with pushup
Level: 2
R1
10
Subscription needed
Press with pushup
Level: 2
R2
10
Subscription needed
Round 3
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
High pull
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
One had pushpup with rotation
Level: 1
R1
10
Subscription needed
One had pushpup with rotation
Level: 1
R2
10
Subscription needed
Mountain Climber
Level: 2
12
Subscription needed
Press with pushup
Level: 2
R1
10
Subscription needed
Press with pushup
Level: 2
R2
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
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