Warm up
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S2
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
Lower back stretch
Level: 1
10 sec.
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
M Stretch
Level: 1
8 sec.
Subscription needed
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
Available after payment
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