Main exercises
Round 1
Lunge
Level: 2
R1
12
Subscription needed
Lunge
Level: 2
R2
12
Subscription needed
T adduction
Level: 2
10
Subscription needed
Toe squats
Level: 1
20
Subscription needed
High pull
Level: 2
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Round 2
Lunge
Level: 2
R1
12
Subscription needed
Lunge
Level: 2
R2
12
Subscription needed
T adduction
Level: 2
10
Subscription needed
Toe squats
Level: 1
20
Subscription needed
High pull
Level: 2
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Round 3
Lunge
Level: 2
R1
12
Subscription needed
Lunge
Level: 2
R2
12
Subscription needed
T adduction
Level: 2
10
Subscription needed
Toe squats
Level: 1
20
Subscription needed
High pull
Level: 2
12
Subscription needed
Horizontal forearm flexion
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 2
12
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
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