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
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
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