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
Sprinter start
Level: 1
S1
10
Sprinter start
Level: 1
S2
10
Sprinter start
Level: 1
S1
10
Sprinter start
Level: 1
S2
10
Single arm pull with rotation
Level: 1
S1
10
Single arm pull with rotation
Level: 1
S2
10
Single arm pull with rotation
Level: 1
S1
10
Single arm pull with rotation
Level: 1
S2
10
Archer Pushups
Level: 1
R1
10
Archer Pushups
Level: 1
R2
10
Archer Pushups
Level: 1
R3
10
Side plank standing
Level: 1
S1
40 sec.
Side plank standing
Level: 1
S2
40 sec.
Side plank standing
Level: 1
S1
40 sec.
Side plank standing
Level: 1
S2
40 sec.
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
Forearm flexion with single arm
Level: 1
S2
12
Forearm flexion with single arm
Level: 1
S1
12
Forearm flexion with single arm
Level: 1
S2
12
Available after payment
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