Warm up
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Long Torso Twist Stretch
Level: 1
12 sec.
Rotation 2
Level: 2
9
Subscription needed
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
Press - L Adduction
Level: 3
7
Subscription needed
Backward lunge single arm
Level: 5
14
Subscription needed
Y adduction
Level: 3
12
Subscription needed
Overhead Forearm extension
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
Level: 2
7
Subscription needed
Back extension
Level: 4
12
Subscription needed
Round 2
Press - L Adduction
Level: 3
7
Subscription needed
Backward lunge single arm
Level: 5
14
Subscription needed
Y adduction
Level: 3
12
Subscription needed
Overhead Forearm extension
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
Level: 2
7
Subscription needed
Back extension
Level: 4
12
Subscription needed
Round 3
Press - L Adduction
Level: 3
7
Subscription needed
Backward lunge single arm
Level: 5
14
Subscription needed
Y adduction
Level: 3
12
Subscription needed
Overhead Forearm extension
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
Level: 2
7
Subscription needed
Back extension
Level: 4
12
Subscription needed
Round 4
Press - L Adduction
Level: 3
7
Subscription needed
Backward lunge single arm
Level: 5
14
Subscription needed
Y adduction
Level: 3
12
Subscription needed
Overhead Forearm extension
Level: 3
14
Subscription needed
PIstol - side lunge in balance single arm
Level: 2
7
Subscription needed
Back extension
Level: 4
12
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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