Warm Up
Posterior deltoid stretch
Level: 1
17 sec.
Hero pose
Level: 2
6
Shoulder rotation
Level: 1
9 sec.
Forward fold
Level: 1
12 sec.
Main exercises
Fly Squat
Level: 1
R1
14
Fly Squat
Level: 1
R2
14
Fly Squat
Level: 1
R3
14
Fly Squat
Level: 1
R4
14
High pull - Squat
Level: 2
R1
14
High pull - Squat
Level: 2
R2
14
High pull - Squat
Level: 2
R3
14
High pull - Squat
Level: 2
R4
14
Side lunge - crosslunge single arm
Level: 1
R1
7
Side lunge - crosslunge single arm
Level: 1
R2
7
Side lunge - crosslunge single arm
Level: 1
R3
7
Side lunge - crosslunge single arm
Level: 1
R4
7
Press
Level: 2
R1
14
Press
Level: 2
R2
14
Press
Level: 2
R3
14
Press
Level: 2
R4
14
Spider-Man
Level: 1
R1
12
Spider-Man
Level: 1
R2
12
Spider-Man
Level: 1
R3
12
Spider-Man
Level: 1
R4
12
Bar muscle up
Level: 1
R1
12
Bar muscle up
Level: 1
R2
12
Bar muscle up
Level: 1
R3
12
Bar muscle up
Level: 1
R4
12
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