Warm up
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Neck extension
Level: 1
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Widmill
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
Low pull - Triceps
Level: 2
6
Subscription needed
Press - I Adduction
Level: 3
6
Subscription needed
Press
Level: 3
12
Subscription needed
Pistol
Level: 2
10
Pistol single arm
Level: 2
10
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Medium pull - slide I
Level: 1
6
Subscription needed
Archer Pushups
Level: 2
10
Squats (single arm)
Level: 3
12
Subscription needed
Round 2
Low pull - Triceps
Level: 2
6
Subscription needed
Press - I Adduction
Level: 3
6
Subscription needed
Press
Level: 3
12
Subscription needed
Pistol
Level: 2
10
Pistol single arm
Level: 2
10
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Medium pull - slide I
Level: 1
6
Subscription needed
Archer Pushups
Level: 2
10
Squats (single arm)
Level: 3
12
Subscription needed
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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