Warm up
Posterior deltoid stretch
Level: 1
17 sec.
Subscription needed
Widmill
Level: 1
12 sec.
Subscription needed
Forward fold
Level: 3
12 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 2
12
Subscription needed
Main exercises
Round 1
Hinge press (bars)
Level: 1
12
Pike (sideways with rotation)
Level: 1
12
Pistol - Backward lunge
Level: 3
7
Subscription needed
Forearm extension standing
Level: 2
14
Subscription needed
High pull (single arm - single leg )
Level: 2
9
Subscription needed
Pistol
Level: 2
12
Burpee
Level: 4
9
Subscription needed
Single arm pull with rotation
Level: 2
12
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Hip extension
Level: 3
12
Subscription needed
Round 2
Hinge press (bars)
Level: 1
12
Pike (sideways with rotation)
Level: 1
12
Pistol - Backward lunge
Level: 3
7
Subscription needed
Forearm extension standing
Level: 2
14
Subscription needed
High pull (single arm - single leg )
Level: 2
9
Subscription needed
Pistol
Level: 2
12
Burpee
Level: 4
9
Subscription needed
Single arm pull with rotation
Level: 2
12
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Hip extension
Level: 3
12
Subscription needed
Round 3
Hinge press (bars)
Level: 1
12
Pike (sideways with rotation)
Level: 1
12
Pistol - Backward lunge
Level: 3
7
Subscription needed
Forearm extension standing
Level: 2
14
Subscription needed
High pull (single arm - single leg )
Level: 2
9
Subscription needed
Pistol
Level: 2
12
Burpee
Level: 4
9
Subscription needed
Single arm pull with rotation
Level: 2
12
Subscription needed
Squat - I abduction
Level: 1
14
Subscription needed
Hip extension
Level: 3
12
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
Comments