Warm up
Widmill
Level: 1
10 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Hero pose
Level: 2
5
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Forward fold
Level: 1
10 sec.
Subscription needed
Golf
Level: 2
6
Subscription needed
Main exercises
Round 1
Low pull - Triceps
Level: 2
6
Subscription needed
Saw
Level: 2
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Front squats
Level: 2
15
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Fly Squat
Level: 2
12
Subscription needed
Round 2
Low pull - Triceps
Level: 2
6
Subscription needed
Saw
Level: 2
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Front squats
Level: 2
15
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Fly Squat
Level: 2
12
Subscription needed
Round 3
Low pull - Triceps
Level: 2
6
Subscription needed
Saw
Level: 2
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Front squats
Level: 2
15
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Fly Squat
Level: 2
12
Subscription needed
Round 4
Low pull - Triceps
Level: 2
6
Subscription needed
Saw
Level: 2
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Forearm extension (single arm)
Level: 3
8
Subscription needed
Front squats
Level: 2
15
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Pull squat
Level: 2
12
Subscription needed
Fly Squat
Level: 2
12
Subscription needed
Cool down
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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