Warm up
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
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
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge 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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