Warm up
Shoulder rotation
Level: 1
10 sec.
Subscription needed
Widmill
Level: 1
13 sec.
Subscription needed
Rotation 2
Level: 2
10
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
10
Short extension
Level: 1
10
Subscription needed
Cossack squat in a bent-over position
Level: 2
13
Subscription needed
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
Level: 2
5
Subscription needed
SIde plank with rotation
Level: 2
52 sec.
Subscription needed
Pistol
Level: 2
13
Butterfly
Level: 3
13
Subscription needed
Lunge with rotation
Level: 3
7
Subscription needed
Low pull - slide T
Level: 1
8
Subscription needed
Round 2
Y abduction - Forearm flexion - Low pull
Level: 2
5
Subscription needed
SIde plank with rotation
Level: 2
52 sec.
Subscription needed
Pistol
Level: 2
13
Butterfly
Level: 3
13
Subscription needed
Lunge with rotation
Level: 3
7
Subscription needed
Low pull - slide T
Level: 1
8
Subscription needed
Round 3
Y abduction - Forearm flexion - Low pull
Level: 2
5
Subscription needed
SIde plank with rotation
Level: 2
52 sec.
Subscription needed
Pistol
Level: 2
13
Butterfly
Level: 3
13
Subscription needed
Lunge with rotation
Level: 3
7
Subscription needed
Low pull - slide T
Level: 1
8
Subscription needed
Round 4
Y abduction - Forearm flexion - Low pull
Level: 2
5
Subscription needed
SIde plank with rotation
Level: 2
52 sec.
Subscription needed
Pistol
Level: 2
13
Butterfly
Level: 3
13
Subscription needed
Lunge with rotation
Level: 3
7
Subscription needed
Low pull - slide T
Level: 1
8
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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