Warm up
T Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm extension (single arm)
Level: 2
8
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
Level: 1
6
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Swimmer start
Level: 1
10
Round 2
Forearm extension (single arm)
Level: 2
8
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
Level: 1
6
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Swimmer start
Level: 1
10
Round 3
Forearm extension (single arm)
Level: 2
8
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
Level: 1
6
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Swimmer start
Level: 1
10
Round 4
Forearm extension (single arm)
Level: 2
8
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Reverse plank
Level: 2
40 sec.
Subscription needed
PIstol - side lunge in balance single arm
Level: 1
6
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Swimmer start
Level: 1
10
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
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.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
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