Warm Up
Lower back stretch with rotation
Level: 1
6
Wall Slide (stand facing the anchor point)
Level: 1
8
T Spine Rotation
Level: 1
R1
5
T Spine Rotation
Level: 1
R2
3
Side tilt
Level: 1
S1
6
Side tilt
Level: 1
S2
6
Forward fold
Level: 1
10 sec.
T Stretch
Level: 1
8 sec.
Cossack squat in a bent-over position
Level: 1
10
Main exercises
Backward lunge with leg change
Level: 1
R1
12
Backward lunge with leg change
Level: 1
R2
12
Backward lunge with leg change
Level: 1
R3
12
Medium pull
Level: 1
R1
12
Medium pull
Level: 1
R2
12
Medium pull
Level: 1
R3
12
Plank pushups
Level: 1
R1
10
Plank pushups
Level: 1
R2
10
Plank pushups
Level: 1
R3
10
Reverse plank
Level: 2
R1
40 sec.
Reverse plank
Level: 2
R2
40 sec.
Reverse plank
Level: 2
R3
40 sec.
Square on forearms
Level: 1
R1
10
Square on forearms
Level: 1
R2
10
Square on forearms
Level: 1
R3
10
Forearm extension standing
Level: 1
R1
12
Forearm extension standing
Level: 1
R2
12
Forearm extension standing
Level: 1
R3
12
Cross forearm flexion
Level: 1
R1
12
Cross forearm flexion
Level: 1
R2
12
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