Warm up
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
15 sec.
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Main exercises
Round 1
Medium pull- Squat
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
8
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
Saw
Level: 1
10
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Round 2
Medium pull- Squat
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
8
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
Saw
Level: 1
10
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Round 3
Medium pull- Squat
Level: 2
12
Subscription needed
Reverse plank hinch
Level: 1
8
Subscription needed
Medium pull (single arm - single leg )
Level: 1
8
Subscription needed
Saw
Level: 1
10
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
Comments