Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Back extension
Level: 2
R1
10
Subscription needed
Back extension
Level: 2
R2
10
Subscription needed
Back extension
Level: 2
R3
10
Subscription needed
Medium pull
Level: 1
R1
12
Subscription needed
Medium pull
Level: 1
R2
12
Subscription needed
Medium pull
Level: 1
R3
12
Subscription needed
Press
Level: 1
R1
12
Subscription needed
Press
Level: 1
R2
12
Subscription needed
Press
Level: 1
R3
12
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
Hip and lower leg flexion
Level: 1
R1
8
Subscription needed
Hip and lower leg flexion
Level: 1
R2
8
Subscription needed
Hip and lower leg flexion
Level: 1
R3
8
Subscription needed
Chain triceps extension reverse grip
Level: 1
R1
12
Chain triceps extension reverse grip
Level: 1
R2
12
Chain triceps extension reverse grip
Level: 1
R3
12
Forearm flexion with reverse grip
Level: 1
R1
12
Subscription needed
Forearm flexion with reverse grip
Level: 1
R2
12
Subscription needed
Forearm flexion with reverse grip
Level: 1
R3
12
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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