Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
Lower back stretch
Level: 1
10 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
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus 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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