Warm up
Y Stretch
Level: 1
8 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Main exercises
Medium pull
Level: 4
R1
12
Subscription needed
Medium pull
Level: 4
R2
12
Subscription needed
Medium pull
Level: 4
R3
12
Subscription needed
Medium pull
Level: 4
R4
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
Archer press
Level: 2
R4
10
Subscription needed
Narrow press
Level: 3
R1
10
Subscription needed
Narrow press
Level: 3
R2
10
Subscription needed
Narrow press
Level: 3
R3
10
Subscription needed
Narrow press
Level: 3
R4
10
Subscription needed
Bar muscle up
Level: 2
R1
10
Subscription needed
Bar muscle up
Level: 2
R2
10
Subscription needed
Bar muscle up
Level: 2
R3
10
Subscription needed
Bar muscle up
Level: 2
R4
10
Subscription needed
Y - Abduction
Level: 2
R1
10
Y - Abduction
Level: 2
R2
10
Y - Abduction
Level: 2
R3
10
Y - Abduction
Level: 2
R4
10
Chest press single arm
Level: 1
R1
10
Subscription needed
Chest press single arm
Level: 1
R2
10
Subscription needed
Chest press single arm
Level: 1
R3
10
Subscription needed
Chest press single arm
Level: 1
R4
10
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
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
Available after payment
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