Warm Up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
Main exercises
Spider-Man (single leg )
Level: 2
8
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Forearm flexion (single arm single leg )
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Forearm flexion (single arm single leg )
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Forearm flexion (single arm single leg )
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Spider-Man (single leg )
Level: 2
8
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Back extension
Level: 4
10
Subscription needed
Forearm flexion (single arm single leg )
Level: 1
6
Pistol - SIde lunge - cross lunge single arm
Level: 2
4
Subscription needed
A - Abduction (reverse grip)
Level: 3
10
Subscription needed
Side lunge leg in the hinge
Level: 2
12
Subscription needed
Side lunge
Level: 1
12
Subscription needed
Available after payment
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