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
Back extension
Level: 2
R1
10
Back extension
Level: 2
R2
10
Back extension
Level: 2
R3
10
Medium pull
Level: 1
R1
12
Medium pull
Level: 1
R2
12
Medium pull
Level: 1
R3
12
Press
Level: 1
R1
12
Press
Level: 1
R2
12
Press
Level: 1
R3
12
Front squats
Level: 1
R1
15
Front squats
Level: 1
R2
15
Front squats
Level: 1
R3
15
Hip and lower leg flexion
Level: 1
R1
8
Hip and lower leg flexion
Level: 1
R2
8
Hip and lower leg flexion
Level: 1
R3
8
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
Forearm flexion with reverse grip
Level: 1
R2
12
Forearm flexion with reverse grip
Level: 1
R3
12
Available after payment
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