Warm up
Neck extension
Level: 1
S1
6
Subscription needed
Neck extension
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
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
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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