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
Round 1
Side lunge (alternating)
Level: 1
12
Subscription needed
High pull
Level: 1
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 2
Side lunge (alternating)
Level: 1
12
Subscription needed
High pull
Level: 1
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 3
Side lunge (alternating)
Level: 1
12
Subscription needed
High pull
Level: 1
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 4
Reverse plank
Level: 3
40 sec.
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 5
Reverse plank
Level: 3
40 sec.
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 6
Reverse plank
Level: 3
40 sec.
Subscription needed
Exit to the plank on the forearms
Level: 1
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
Comments