Warm up
T Stretch
Level: 1
8 sec.
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
L extension
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
Main exercises
Hinge press (bars)
Level: 1
R1
10
Hinge press (bars)
Level: 1
R2
10
Hinge press (bars)
Level: 1
R3
10
Y abduction - Forearm flexion - Low pull
Level: 1
R1
4
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
R2
4
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
R3
4
Subscription needed
Spider-Man (single leg )
Level: 1
R1
8
Subscription needed
Spider-Man (single leg )
Level: 1
R2
8
Subscription needed
Spider-Man (single leg )
Level: 1
R3
8
Subscription needed
Press - L Adduction
Level: 1
R1
6
Subscription needed
Press - L Adduction
Level: 1
R2
6
Subscription needed
Press - L Adduction
Level: 1
R3
6
Subscription needed
Press - I Adduction
Level: 2
R1
6
Subscription needed
Press - I Adduction
Level: 2
R2
6
Subscription needed
Press - I Adduction
Level: 2
R3
6
Subscription needed
High pull (single arm)
Level: 1
R1
8
Subscription needed
High pull (single arm)
Level: 1
R2
8
Subscription needed
High pull (single arm)
Level: 1
R3
8
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
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