Warm up
W extension
Level: 1
9
Hammock - Dolphin
Level: 2
6
Subscription needed
Lunges L
Level: 1
7
Subscription needed
T Stretch
Level: 1
9 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
9
Main exercises
Forearm extension in palm rest
Level: 2
R1
9
Subscription needed
Forearm extension in palm rest
Level: 2
R2
9
Subscription needed
Forearm extension in palm rest
Level: 2
R3
9
Subscription needed
Forearm extension in palm rest
Level: 2
R4
9
Subscription needed
Pushup on the hands in standing
Level: 3
R1
7
Subscription needed
Pushup on the hands in standing
Level: 3
R2
7
Subscription needed
Pushup on the hands in standing
Level: 3
R3
7
Subscription needed
Pushup on the hands in standing
Level: 3
R4
7
Subscription needed
A - Abduction (reverse grip)
Level: 3
R1
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
R2
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
R3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
R4
12
Subscription needed
Archer pull
Level: 3
R1
12
Subscription needed
Archer pull
Level: 3
R2
12
Subscription needed
Archer pull
Level: 3
R3
12
Subscription needed
Archer pull
Level: 3
R4
12
Subscription needed
Y - Abduction
Level: 3
R1
12
Subscription needed
Y - Abduction
Level: 3
R2
12
Subscription needed
Y - Abduction
Level: 3
R3
12
Subscription needed
Y - Abduction
Level: 3
R4
12
Subscription needed
T - Abduction
Level: 3
R1
12
Subscription needed
T - Abduction
Level: 3
R2
12
Subscription needed
T - Abduction
Level: 3
R3
12
Subscription needed
T - Abduction
Level: 3
R4
12
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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