Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Single leg hip hinge
Level: 1
5
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Main exercises
Pull squat
Level: 2
R1
12
Subscription needed
Pull squat
Level: 2
R2
12
Subscription needed
Pull squat
Level: 2
R3
12
Subscription needed
Archer press
Level: 2
R1
10
Subscription needed
Archer press
Level: 2
R2
10
Subscription needed
Archer press
Level: 2
R3
10
Subscription needed
Press - I Adduction
Level: 3
R1
6
Subscription needed
Press - I Adduction
Level: 3
R2
6
Subscription needed
Press - I Adduction
Level: 3
R3
6
Subscription needed
Push ups pike
Level: 2
R1
6
Subscription needed
Push ups pike
Level: 2
R2
6
Subscription needed
Push ups pike
Level: 2
R3
6
Subscription needed
I - Abduction
Level: 2
R1
10
Subscription needed
I - Abduction
Level: 2
R2
10
Subscription needed
I - Abduction
Level: 2
R3
10
Subscription needed
Hinge plank single arm
Level: 3
R1
8
Subscription needed
Hinge plank single arm
Level: 3
R2
8
Subscription needed
Hinge plank single arm
Level: 3
R3
8
Subscription needed
Pull-up with a wide grip
Level: 2
R1
6
Subscription needed
Pull-up with a wide grip
Level: 2
R2
6
Subscription needed
Pull-up with a wide grip
Level: 2
R3
6
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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
Available after payment
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