Warm up
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Overhead squats
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Pull-up with a wide grip
Level: 1
6
T adduction
Level: 1
10
Subscription needed
Pull-up with a wide grip
Level: 1
6
T adduction
Level: 1
10
Subscription needed
Pull-up with a wide grip
Level: 1
6
T adduction
Level: 1
10
Subscription needed
Hip extension
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Hip extension
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Hip extension
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Chain triceps extension reverse grip
Level: 1
12
Horizontal forearm flexion
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Horizontal forearm flexion
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Horizontal forearm flexion
Level: 1
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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