Warm up
Embryo
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
Level: 1
10 sec.
Cossack squat
Level: 1
10
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Main exercises
Rotation with load
Level: 1
S1
10
Subscription needed
Rotation with load
Level: 1
S2
10
Subscription needed
Rotation with load
Level: 1
S1
10
Subscription needed
Rotation with load
Level: 1
S2
10
Subscription needed
Low pull (one hand)
Level: 1
S1
8
Low pull (one hand)
Level: 1
S2
8
Low pull (one hand)
Level: 1
S1
8
Low pull (one hand)
Level: 1
S2
8
Low pull (one hand)
Level: 1
S1
8
Low pull (one hand)
Level: 1
S2
8
Archer press
Level: 1
R1
10
Subscription needed
Archer press
Level: 1
R2
10
Subscription needed
Archer press
Level: 1
R3
10
Subscription needed
Pistol
Level: 1
S1
10
Subscription needed
Pistol
Level: 1
S2
10
Subscription needed
Pistol
Level: 1
S1
10
Subscription needed
Pistol
Level: 1
S2
10
Subscription needed
Pistol
Level: 1
S1
10
Subscription needed
Pistol
Level: 1
S2
10
Subscription needed
Forearm extension (single arm)
Level: 1
S1
8
Subscription needed
Forearm extension (single arm)
Level: 1
S2
8
Subscription needed
Forearm extension (single arm)
Level: 1
S1
8
Subscription needed
Forearm extension (single arm)
Level: 1
S2
8
Subscription needed
Forearm flexion with single arm
Level: 1
S1
12
Subscription needed
Forearm flexion with single arm
Level: 1
S2
12
Subscription needed
Forearm flexion with single arm
Level: 1
S1
12
Subscription needed
Forearm flexion with single arm
Level: 1
S2
12
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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