Warm up
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Hammock
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Forward fold
Level: 2
10 sec.
Subscription needed
Main exercises
Squat jump
Level: 1
12
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Lift 90
Level: 1
10 sec.
Subscription needed
Pistol
Level: 3
10
Subscription needed
Press
Level: 2
12
Bar muscle up
Level: 1
10
Pistol
Level: 3
10
Subscription needed
Press
Level: 2
12
Bar muscle up
Level: 1
10
Pistol
Level: 3
10
Subscription needed
Press
Level: 2
12
Bar muscle up
Level: 1
10
Pistol
Level: 3
10
Subscription needed
Press
Level: 2
12
Bar muscle up
Level: 1
10
Pistol
Level: 3
10
Subscription needed
Press
Level: 2
12
Bar muscle up
Level: 1
10
Squat jump
Level: 1
12
Subscription needed
Medium pull
Level: 4
12
Subscription needed
Lift 90
Level: 1
10 sec.
Subscription needed
Cool down
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 sec.
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
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
Available after payment
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