Main exercises
Round 1
High pull - Squat
Level: 2
12
Subscription needed
Side lunge
Level: 3
R1
12
Subscription needed
Side lunge
Level: 3
R2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Round 2
High pull - Squat
Level: 2
12
Subscription needed
Side lunge
Level: 3
R1
12
Subscription needed
Side lunge
Level: 3
R2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Round 3
High pull - Squat
Level: 2
12
Subscription needed
Side lunge
Level: 3
R1
12
Subscription needed
Side lunge
Level: 3
R2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Round 4
High pull - Squat
Level: 2
12
Subscription needed
Side lunge
Level: 3
R1
12
Subscription needed
Side lunge
Level: 3
R2
12
Subscription needed
Back extension
Level: 3
10
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Comments