Warm up
Lunges L
Level: 1
7
Subscription needed
Sumo squat
Level: 1
12
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
9
Main exercises
Round 1
Biceps curl
Level: 2
14
Subscription needed
A - Abduction
Level: 3
12
Subscription needed
Lower leg flexion (single leg )
Level: 2
7
Subscription needed
Hinge plank single arm
Level: 3
9
Subscription needed
Butterfly - Squat
Level: 3
12
Subscription needed
Spider-Man
Level: 3
12
Subscription needed
Balanced side lunge single arm
Level: 2
14
Subscription needed
Round 2
Biceps curl
Level: 2
14
Subscription needed
A - Abduction
Level: 3
12
Subscription needed
Lower leg flexion (single leg )
Level: 2
7
Subscription needed
Hinge plank single arm
Level: 3
9
Subscription needed
Butterfly - Squat
Level: 3
12
Subscription needed
Spider-Man
Level: 3
12
Subscription needed
Balanced side lunge single arm
Level: 2
14
Subscription needed
Round 3
Biceps curl
Level: 2
14
Subscription needed
A - Abduction
Level: 3
12
Subscription needed
Lower leg flexion (single leg )
Level: 2
7
Subscription needed
Hinge plank single arm
Level: 3
9
Subscription needed
Butterfly - Squat
Level: 3
12
Subscription needed
Spider-Man
Level: 3
12
Subscription needed
Balanced side lunge single arm
Level: 2
14
Subscription needed
Round 4
Biceps curl
Level: 2
14
Subscription needed
A - Abduction
Level: 3
12
Subscription needed
Lower leg flexion (single leg )
Level: 2
7
Subscription needed
Hinge plank single arm
Level: 3
9
Subscription needed
Butterfly - Squat
Level: 3
12
Subscription needed
Spider-Man
Level: 3
12
Subscription needed
Balanced side lunge single arm
Level: 2
14
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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