Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
Back extension
Level: 2
10
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
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
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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