Warm up
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Neck extension
Level: 1
6
Subscription needed
Hero pose
Level: 2
5
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 2
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 3
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 4
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 5
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 6
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 7
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Round 8
Forearm flexion with single arm (sideways)
Level: 3
8
Subscription needed
Hip Press
Level: 2
8
Subscription needed
High pull - Triceps
Level: 1
6
Pistol
Level: 2
10
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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