Main exercises
Round 1
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 2
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 3
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 4
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 5
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 6
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 7
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 8
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 9
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Round 10
Bar muscle up
Level: 2
10
Subscription needed
Press
Level: 2
12
Squats
Level: 3
20
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
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