Warm up
W extension
Level: 1
9
Long Torso Twist Stretch
Level: 1
12 sec.
Lunges L
Level: 1
7
Subscription needed
M Stretch
Level: 1
9 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Forward lunge
Level: 1
17 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
9
Subscription needed
Main exercises
Round 1
W pull
Level: 2
12
Press
Level: 1
14
Subscription needed
High pull
Level: 2
14
Subscription needed
L pull
Level: 2
12
Subscription needed
Round 2
W pull
Level: 2
12
Press
Level: 1
14
Subscription needed
High pull
Level: 2
14
Subscription needed
L pull
Level: 2
12
Subscription needed
Round 3
W pull
Level: 2
12
Press
Level: 1
14
Subscription needed
High pull
Level: 2
14
Subscription needed
L pull
Level: 2
12
Subscription needed
Round 4
W pull
Level: 2
12
Press
Level: 1
14
Subscription needed
High pull
Level: 2
14
Subscription needed
L pull
Level: 2
12
Subscription needed
Round 5
W pull
Level: 2
12
Press
Level: 1
14
Subscription needed
High pull
Level: 2
14
Subscription needed
L pull
Level: 2
12
Subscription needed
Round 6
W pull
Level: 2
12
Press
Level: 1
14
Subscription needed
High pull
Level: 2
14
Subscription needed
L pull
Level: 2
12
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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