Warm up
Widmill
Level: 1
13 sec.
Subscription needed
T Spine Rotation
Level: 1
7
Subscription needed
Side lunge stretch
Level: 1
20 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
10
Subscription needed
Main exercises
Round 1
Spider-Man
Level: 3
13
Subscription needed
High pull
Level: 3
16
Subscription needed
SIde lunge - backward lunge single arm
Level: 2
8
Subscription needed
Squat jump (wide foot position)
Level: 2
20
Subscription needed
Backward lunge with leg change
Level: 7
8
Subscription needed
Round 2
Spider-Man
Level: 3
13
Subscription needed
High pull
Level: 3
16
Subscription needed
SIde lunge - backward lunge single arm
Level: 2
8
Subscription needed
Squat jump (wide foot position)
Level: 2
20
Subscription needed
Backward lunge with leg change
Level: 7
8
Subscription needed
Round 3
Spider-Man
Level: 3
13
Subscription needed
High pull
Level: 3
16
Subscription needed
SIde lunge - backward lunge single arm
Level: 2
8
Subscription needed
Squat jump (wide foot position)
Level: 2
20
Subscription needed
Backward lunge with leg change
Level: 7
8
Subscription needed
Round 4
Spider-Man
Level: 3
13
Subscription needed
High pull
Level: 3
16
Subscription needed
SIde lunge - backward lunge single arm
Level: 2
8
Subscription needed
Squat jump (wide foot position)
Level: 2
20
Subscription needed
Backward lunge with leg change
Level: 7
8
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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