Warm up
Biceps stretch
Level: 1
8 sec.
Archerpose
Level: 1
5
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Overhead Forearm extension
Level: 2
12
Subscription needed
Side plank standing
Level: 1
40 sec.
Subscription needed
Lower leg flexion (single leg )
Level: 2
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Press with pushup
Level: 2
10
Subscription needed
High pull
Level: 4
12
Subscription needed
Balanced Side Lunge
Level: 2
12
Subscription needed
Round 2
Overhead Forearm extension
Level: 2
12
Subscription needed
Side plank standing
Level: 1
40 sec.
Subscription needed
Lower leg flexion (single leg )
Level: 2
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Press with pushup
Level: 2
10
Subscription needed
High pull
Level: 4
12
Subscription needed
Balanced Side Lunge
Level: 2
12
Subscription needed
Round 3
Overhead Forearm extension
Level: 2
12
Subscription needed
Side plank standing
Level: 1
40 sec.
Subscription needed
Lower leg flexion (single leg )
Level: 2
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Single arm pull with rotation
Level: 2
10
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Press with pushup
Level: 2
10
Subscription needed
High pull
Level: 4
12
Subscription needed
Balanced Side Lunge
Level: 2
12
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
15 sec.
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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