Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Archerpose
Level: 1
5
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Round 1
Forearm flexion
Level: 2
12
Subscription needed
SIde plank with hip lift
Level: 2
40 sec.
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Medium pull - slide Y
Level: 1
6
Pull with single arm with rotation and squats
Level: 1
10
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Round 2
Forearm flexion
Level: 2
12
Subscription needed
SIde plank with hip lift
Level: 2
40 sec.
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Medium pull - slide Y
Level: 1
6
Pull with single arm with rotation and squats
Level: 1
10
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Round 3
Forearm flexion
Level: 2
12
Subscription needed
SIde plank with hip lift
Level: 2
40 sec.
Subscription needed
Backward lunge with leg change
Level: 2
12
Subscription needed
Spider-Man
Level: 2
10
Subscription needed
Medium pull - slide Y
Level: 1
6
Pull with single arm with rotation and squats
Level: 1
10
Subscription needed
Squat - T abduction
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 1
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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