Warm up
        Biceps stretch
              
							Level: 1
                9 sec.
								
              Archerpose
              
							Level: 1
                6
              
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          Incline (feet at shoulder width)
              
							Level: 1
                17 sec.
								
              
							Subscription needed
							
          M Stretch
              
							Level: 1
                9 sec.
								
              
							Subscription needed
							
          Forward fold
              
							Level: 1
                12 sec.
								
              
							Subscription needed
							
          Main exercises
        Round 1
        T adduction
              
							Level: 3
                12
              
							Subscription needed
							
          Push-ups - Mountain climber
              
							Level: 1
                7
              
							Subscription needed
							
          Swimmer start
              
							Level: 2
                12
              
							Subscription needed
							
          Forearm extension (single arm)
              
							Level: 3
                9
              
							Subscription needed
							
          Y abduction - Forearm flexion - Low pull
              
							Level: 3
                5
              
							Subscription needed
							
          Reverse plank leg abduction (alternating)
              
							Level: 2
                12
              
							Subscription needed
							
          Lunge with rotation
              
							Level: 2
                6
              
							Subscription needed
							
          Round 2
        T adduction
              
							Level: 3
                12
              
							Subscription needed
							
          Push-ups - Mountain climber
              
							Level: 1
                7
              
							Subscription needed
							
          Swimmer start
              
							Level: 2
                12
              
							Subscription needed
							
          Forearm extension (single arm)
              
							Level: 3
                9
              
							Subscription needed
							
          Y abduction - Forearm flexion - Low pull
              
							Level: 3
                5
              
							Subscription needed
							
          Reverse plank leg abduction (alternating)
              
							Level: 2
                12
              
							Subscription needed
							
          Lunge with rotation
              
							Level: 2
                6
              
							Subscription needed
							
          Round 3
        T adduction
              
							Level: 3
                12
              
							Subscription needed
							
          Push-ups - Mountain climber
              
							Level: 1
                7
              
							Subscription needed
							
          Swimmer start
              
							Level: 2
                12
              
							Subscription needed
							
          Forearm extension (single arm)
              
							Level: 3
                9
              
							Subscription needed
							
          Y abduction - Forearm flexion - Low pull
              
							Level: 3
                5
              
							Subscription needed
							
          Reverse plank leg abduction (alternating)
              
							Level: 2
                12
              
							Subscription needed
							
          Lunge with rotation
              
							Level: 2
                6
              
							Subscription needed
							
          Round 4
        T adduction
              
							Level: 3
                12
              
							Subscription needed
							
          Push-ups - Mountain climber
              
							Level: 1
                7
              
							Subscription needed
							
          Swimmer start
              
							Level: 2
                12
              
							Subscription needed
							
          Forearm extension (single arm)
              
							Level: 3
                9
              
							Subscription needed
							
          Y abduction - Forearm flexion - Low pull
              
							Level: 3
                5
              
							Subscription needed
							
          Reverse plank leg abduction (alternating)
              
							Level: 2
                12
              
							Subscription needed
							
          Lunge with rotation
              
							Level: 2
                6
              
							Subscription needed
							
          Cool down
        Lunges L
              
							Level: 1
                R1
                6
              
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          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
							
          
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