Warm Up
Lower back stretch with rotation
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
Level: 1
8
T Spine Rotation
Level: 1
S1
5
T Spine Rotation
Level: 1
S2
5
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
Overhead squats
Level: 1
R1
12
Overhead squats
Level: 1
R2
12
Overhead squats
Level: 1
R3
12
Exit to the plank on the forearms
Level: 1
R1
12
Exit to the plank on the forearms
Level: 1
R2
12
Exit to the plank on the forearms
Level: 1
R3
12
Pull-up with a wide grip
Level: 1
R1
6
Pull-up with a wide grip
Level: 1
R2
6
Pull-up with a wide grip
Level: 1
R3
6
Narrow press
Level: 1
R1
10
Narrow press
Level: 1
R2
10
Narrow press
Level: 1
R3
10
March
Level: 1
R1
12
March
Level: 1
R2
12
March
Level: 1
R3
12
Hip extension
Level: 1
R1
10
Hip extension
Level: 1
R2
10
Hip extension
Level: 1
R3
10
Horizontal forearm flexion
Level: 1
R1
12
Horizontal forearm flexion
Level: 1
R2
12
Horizontal forearm flexion
Level: 1
R3
12
Available after payment
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