Warm up
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Archerpose
Level: 1
5
Subscription needed
Main exercises
Forearm flexion
Level: 2
R1
12
Subscription needed
Forearm flexion
Level: 2
R2
12
Subscription needed
Forearm flexion
Level: 2
R3
12
Subscription needed
Chain triceps extension (side)
Level: 1
R1
8
Subscription needed
Chain triceps extension (side)
Level: 1
R2
8
Subscription needed
Chain triceps extension (side)
Level: 1
R3
8
Subscription needed
Press - L Adduction
Level: 1
R1
6
Subscription needed
Press - L Adduction
Level: 1
R2
6
Subscription needed
Press - L Adduction
Level: 1
R3
6
Subscription needed
Archer Pushups
Level: 2
R1
10
Archer Pushups
Level: 2
R2
10
Archer Pushups
Level: 2
R3
10
High pull (single arm)
Level: 2
R1
8
Subscription needed
High pull (single arm)
Level: 2
R2
8
Subscription needed
High pull (single arm)
Level: 2
R3
8
Subscription needed
Narrow grip pushups in plank
Level: 1
R1
10
Subscription needed
Narrow grip pushups in plank
Level: 1
R2
10
Subscription needed
Narrow grip pushups in plank
Level: 1
R3
10
Subscription needed
Spider-Man
Level: 1
R1
10
Spider-Man
Level: 1
R2
10
Spider-Man
Level: 1
R3
10
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
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