Warm up
Shoulder rotation
Level: 1
8 sec.
Subscription needed
Long Torso Twist Stretch
Level: 1
10 sec.
Rotation 2
Level: 2
8
Subscription needed
Posterior deltoid stretch
Level: 1
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Main exercises
Round 1
Pull-up with a wide grip
Level: 2
6
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Pistol - cross lunge
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Round 2
Pull-up with a wide grip
Level: 2
6
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Pistol - cross lunge
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Round 3
Pull-up with a wide grip
Level: 2
6
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Pistol - cross lunge
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Round 4
Pull-up with a wide grip
Level: 2
6
Subscription needed
Side plank with hip lift
Level: 1
40 sec.
Pistol - cross lunge
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Rotation with load
Level: 1
10
Subscription needed
Squat jump (wide foot position)
Level: 1
15
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
Comments