Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Widmill
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Main exercises
Round 1
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
I adduction
Level: 1
10
Subscription needed
Lunge
Level: 3
12
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Low pull (one hand)
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 2
8
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
Squats
Level: 2
20
Round 2
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
I adduction
Level: 1
10
Subscription needed
Lunge
Level: 3
12
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Low pull (one hand)
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 2
8
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
Squats
Level: 2
20
Round 3
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
I adduction
Level: 1
10
Subscription needed
Lunge
Level: 3
12
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Low pull (one hand)
Level: 2
8
Subscription needed
Hip and lower leg flexion
Level: 2
8
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
Squats
Level: 2
20
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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