Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Single leg hip hinge
Level: 2
5
Subscription needed
Main exercises
Round 1
Biceps curl
Level: 2
12
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Forearm extension in palm rest
Level: 2
8
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
I adduction
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Round 2
Biceps curl
Level: 2
12
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Forearm extension in palm rest
Level: 2
8
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
I adduction
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Round 3
Biceps curl
Level: 2
12
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Forearm extension in palm rest
Level: 2
8
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
I adduction
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Round 4
Biceps curl
Level: 2
12
Subscription needed
Backward lunge single arm
Level: 3
12
Subscription needed
Forearm extension in palm rest
Level: 2
8
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
I adduction
Level: 2
10
Subscription needed
Sprint start (alternating)
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
Level: 1
6
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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