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474
Workout

Confidence in Every Movement

~25 min.
~300 kcal
⁉️ Comments

This workout is designed for those who have already mastered the basics and are ready to take things to the next level — where every movement is performed with full awareness, precise technique, and complete body control. There are no random exercises here: each one has been carefully selected to develop not only strength, but also coordination, stability, and confidence in the most challenging positions.

The format features classic sets with alternating loading zones. You will work through your legs, back, chest, arms, and core in sequence, preventing any single muscle group from becoming overtaxed while another recovers. This allows you to maintain high intensity throughout the entire session.

Key points to keep in mind:

  • Control every phase of the movement — especially the lowering and return to the starting position.
  • Pay attention to your body alignment: most exercises require an actively engaged core as a stabilizer.
  • Do not sacrifice technique for the sake of more reps — at this level, quality matters more than volume.
  • Adjust your body angle in the straps to dial in exactly the right amount of resistance.

This workout is intended for well-trained athletes at the hard level. If a particular exercise feels too challenging — reduce your body angle or take a longer pause between sets. The main goal is to keep moving with confidence.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Forearm flexion with reverse grip
8
Level: 3
R1
12
Forearm flexion with reverse grip
8
Level: 3
R2
12
Forearm flexion with reverse grip
8
Level: 3
R3
12
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Cross forearm flexion
8
Level: 3
R1
12
Cross forearm flexion
8
Level: 3
R2
12
Cross forearm flexion
8
Level: 3
R3
12
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Sprinter start
10
Level: 4
R3
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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