Warm up
Forward lunge
Level: 1
15 sec.
Subscription needed
Archerpose
Level: 1
5
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
15 sec.
Subscription needed
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 2
10 sec.
Subscription needed
Main exercises
Round 1
Hinge plank single arm
Level: 1
8
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
W pull
Level: 3
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Round 2
Hinge plank single arm
Level: 1
8
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
W pull
Level: 3
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Round 3
Hinge plank single arm
Level: 1
8
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
W pull
Level: 3
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Round 4
Hinge plank single arm
Level: 1
8
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
W pull
Level: 3
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Round 5
Hinge plank single arm
Level: 1
8
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
W pull
Level: 3
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Round 6
Hinge plank single arm
Level: 1
8
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squats (wide feet position)
Level: 2
15
Subscription needed
Press - T Adduction
Level: 1
6
Subscription needed
W pull
Level: 3
10
Subscription needed
Squats (single arm)
Level: 1
12
Subscription needed
Cool down
Shoulder rotation
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
Level: 1
R2
8 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Short extension
Level: 1
8
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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