Warm Up
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
5
squat row 4 (middle gluteal)
Level: 1
15 sec.
M Stretch
Level: 1
8 sec.
Neck extension
Level: 1
6
Single leg hip hinge
Level: 1
5
Main exercises
Low pull - Triceps
Level: 2
R1
6
Low pull - Triceps
Level: 2
R2
6
Low pull - Triceps
Level: 2
R3
6
Squat - I abduction
Level: 3
R1
10
Squat - I abduction
Level: 3
R2
10
Squat - I abduction
Level: 3
R3
10
Lift 90
Level: 2
R1
10 sec.
Lift 90
Level: 2
R2
10 sec.
Lift 90
Level: 2
R3
10 sec.
Push ups pike
Level: 3
R1
6
Push ups pike
Level: 3
R2
6
Push ups pike
Level: 3
R3
6
Forearm extension in palm rest
Level: 3
R1
8
Forearm extension in palm rest
Level: 3
R2
8
Forearm extension in palm rest
Level: 3
R3
8
High pull - slide I
Level: 2
R1
6
High pull - slide I
Level: 2
R2
6
High pull - slide I
Level: 2
R3
6
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