Warm Up
Posterior deltoid stretch
Level: 1
15 sec.
Short extension
Level: 1
8
Cossack squat
Level: 1
10
Forward lunge
Level: 1
15 sec.
Main exercises
Forearm extension (reverse grip)
Level: 1
R1
12
Forearm extension (reverse grip)
Level: 1
R2
12
Forearm extension (reverse grip)
Level: 1
R3
12
Back extension
Level: 1
R1
10
Back extension
Level: 1
R2
10
Back extension
Level: 1
R3
10
Reverse plank
Level: 4
R1
40 sec.
Subscription needed
Reverse plank
Level: 4
R2
40 sec.
Subscription needed
Reverse plank
Level: 4
R3
40 sec.
Subscription needed
Pull with hip rotation
Level: 2
R1
10
Subscription needed
Pull with hip rotation
Level: 2
R2
10
Subscription needed
Pull with hip rotation
Level: 2
R3
10
Subscription needed
Hip Press
Level: 1
R1
8
Hip Press
Level: 1
R2
8
Hip Press
Level: 1
R3
8
Side lunge leg in the hinge
Level: 4
R1
12
Subscription needed
Side lunge leg in the hinge
Level: 4
R2
12
Subscription needed
Side lunge leg in the hinge
Level: 4
R3
12
Subscription needed
L pull
Level: 3
R1
10
Subscription needed
L pull
Level: 3
R2
10
Subscription needed
L pull
Level: 3
R3
10
Subscription needed
Pike (sideways with rotation)
Level: 4
R1
6
Subscription needed
Pike (sideways with rotation)
Level: 4
R2
6
Subscription needed
Pike (sideways with rotation)
Level: 4
R3
6
Subscription needed
Swimmer start (alternating)
Level: 1
R1
10
Swimmer start (alternating)
Level: 1
R2
10
Swimmer start (alternating)
Level: 1
R3
10
Available after payment
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