Warm up
Biceps stretch
Level: 1
8 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Single leg hip hinge
Level: 1
5
Subscription needed
Main exercises
Round 1
Push ups pike
Level: 1
6
Subscription needed
Low pull
Level: 3
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Biceps curl
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Forearm extension (reverse grip)
Level: 3
12
Subscription needed
Round 2
Push ups pike
Level: 1
6
Subscription needed
Low pull
Level: 3
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Biceps curl
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Forearm extension (reverse grip)
Level: 3
12
Subscription needed
Round 3
Push ups pike
Level: 1
6
Subscription needed
Low pull
Level: 3
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Biceps curl
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Forearm extension (reverse grip)
Level: 3
12
Subscription needed
Round 4
Push ups pike
Level: 1
6
Subscription needed
Low pull
Level: 3
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Biceps curl
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
Level: 3
8
Subscription needed
Forearm extension (reverse grip)
Level: 3
12
Subscription needed
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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