Warm up
Hammock - Dolphin
Level: 2
5
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Toe squats
Level: 1
20
Subscription needed
High pull
Level: 1
12
Subscription needed
Neck extension
Level: 1
S1
6
Subscription needed
Neck extension
Level: 1
S2
6
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Hero pose
Level: 1
S1
15 sec.
Subscription needed
Hero pose
Level: 1
S2
15 sec.
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
One had pushpup with rotation
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
Level: 1
S2
10
Subscription needed
One had pushpup with rotation
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
Level: 1
S1
10
Subscription needed
One had pushpup with rotation
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
Level: 1
S2
10
Subscription needed
One had pushpup with rotation
Level: 1
S2
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
Forearm flexion with single arm
Level: 1
S1
12
Subscription needed
Overhead Forearm extension (single arm)
Level: 1
S2
8
Forearm flexion with single arm
Level: 1
S2
12
Subscription needed
Overhead Forearm extension (single arm)
Level: 1
S1
8
Forearm flexion with single arm
Level: 1
S1
12
Subscription needed
Overhead Forearm extension (single arm)
Level: 1
S2
8
Forearm flexion with single arm
Level: 1
S2
12
Subscription needed
Cool down
Y Stretch
Level: 1
8 sec.
Subscription needed
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Forward fold
Level: 7
10 sec.
Subscription needed
Available after payment
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