Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Long Torso Twist Stretch
Level: 1
10 sec.
Forward fold
Level: 2
10 sec.
Subscription needed
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Pull-up with a wide grip
Level: 1
6
March
Level: 1
12
Subscription needed
Medium pull - slide I
Level: 1
6
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
Level: 1
4
Subscription needed
Round 2
Pull-up with a wide grip
Level: 1
6
March
Level: 1
12
Subscription needed
Medium pull - slide I
Level: 1
6
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
Level: 1
4
Subscription needed
Round 3
Pull-up with a wide grip
Level: 1
6
March
Level: 1
12
Subscription needed
Medium pull - slide I
Level: 1
6
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Sprinter start
Level: 2
10
Subscription needed
Y abduction - Forearm flexion - Low pull
Level: 1
4
Subscription needed
Pistol - SIde lunge - cross lunge single arm
Level: 1
4
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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