Main exercises
Round 1
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Press
Level: 3
12
Subscription needed
Low pull - Triceps
Level: 1
6
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Hip drop
Level: 5
R1
10
Subscription needed
Hip drop
Level: 5
R2
10
Subscription needed
Round 2
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Press
Level: 3
12
Subscription needed
Low pull - Triceps
Level: 1
6
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Hip drop
Level: 5
R1
10
Subscription needed
Hip drop
Level: 5
R2
10
Subscription needed
Round 3
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Press
Level: 3
12
Subscription needed
Low pull - Triceps
Level: 1
6
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Hip drop
Level: 5
R1
10
Subscription needed
Hip drop
Level: 5
R2
10
Subscription needed
Round 4
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Press
Level: 3
12
Subscription needed
Low pull - Triceps
Level: 1
6
Subscription needed
Parallel grip pull-ups
Level: 2
10
Subscription needed
Hip drop
Level: 5
R1
10
Subscription needed
Hip drop
Level: 5
R2
10
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
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