Warm up
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Back extension
Level: 1
R1
10
Subscription needed
Back extension
Level: 1
R2
10
Subscription needed
Back extension
Level: 1
R3
10
Subscription needed
Front squats
Level: 1
R1
15
Subscription needed
Front squats
Level: 1
R2
15
Subscription needed
Front squats
Level: 1
R3
15
Subscription needed
Parallel grip pull-ups
Level: 1
R1
10
Subscription needed
Parallel grip pull-ups
Level: 1
R2
10
Subscription needed
Parallel grip pull-ups
Level: 1
R3
10
Subscription needed
Reverse plank leg abduction
Level: 1
R1
12
Reverse plank leg abduction
Level: 1
R2
12
Reverse plank leg abduction
Level: 1
R3
12
T adduction
Level: 1
R1
10
Subscription needed
T adduction
Level: 1
R2
10
Subscription needed
T adduction
Level: 1
R3
10
Subscription needed
Overhead Forearm extension
Level: 1
R1
12
Subscription needed
Overhead Forearm extension
Level: 1
R2
12
Subscription needed
Overhead Forearm extension
Level: 1
R3
12
Subscription needed
Plank
Level: 1
R1
40 sec.
Subscription needed
Plank
Level: 1
R2
40 sec.
Subscription needed
Plank
Level: 1
R3
40 sec.
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
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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