Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Sprinter start
Level: 1
S1
10
Subscription needed
Sprinter start
Level: 1
S2
10
Subscription needed
Sprinter start
Level: 1
S1
10
Subscription needed
Sprinter start
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
Level: 1
S2
10
Subscription needed
Archer Pushups
Level: 1
R1
10
Subscription needed
Archer Pushups
Level: 1
R2
10
Subscription needed
Archer Pushups
Level: 1
R3
10
Subscription needed
Side plank standing
Level: 1
S1
40 sec.
Subscription needed
Side plank standing
Level: 1
S2
40 sec.
Subscription needed
Side plank standing
Level: 1
S1
40 sec.
Subscription needed
Side plank standing
Level: 1
S2
40 sec.
Subscription needed
Overhead Forearm extension (single arm)
Level: 1
S1
8
Overhead Forearm extension (single arm)
Level: 1
S2
8
Overhead Forearm extension (single arm)
Level: 1
S1
8
Overhead Forearm extension (single arm)
Level: 1
S2
8
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
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
15 sec.
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
Comments