Warm up
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
5
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Neck extension
Level: 1
6
Subscription needed
Single leg hip hinge
Level: 1
5
Subscription needed
Main exercises
Low pull - Triceps
Level: 2
R1
6
Subscription needed
Low pull - Triceps
Level: 2
R2
6
Subscription needed
Low pull - Triceps
Level: 2
R3
6
Subscription needed
Squat - I abduction
Level: 3
R1
10
Subscription needed
Squat - I abduction
Level: 3
R2
10
Subscription needed
Squat - I abduction
Level: 3
R3
10
Subscription needed
Lift 90
Level: 2
R1
10 sec.
Subscription needed
Lift 90
Level: 2
R2
10 sec.
Subscription needed
Lift 90
Level: 2
R3
10 sec.
Subscription needed
Push ups pike
Level: 3
R1
6
Subscription needed
Push ups pike
Level: 3
R2
6
Subscription needed
Push ups pike
Level: 3
R3
6
Subscription needed
Forearm extension in palm rest
Level: 3
R1
8
Subscription needed
Forearm extension in palm rest
Level: 3
R2
8
Subscription needed
Forearm extension in palm rest
Level: 3
R3
8
Subscription needed
High pull - slide I
Level: 2
R1
6
Subscription needed
High pull - slide I
Level: 2
R2
6
Subscription needed
High pull - slide I
Level: 2
R3
6
Subscription needed
Cool down
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
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