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
Plank
Level: 2
40 sec.
Reverse plank
Level: 3
40 sec.
Subscription needed
Plank
Level: 2
40 sec.
Reverse plank
Level: 3
40 sec.
Subscription needed
Plank
Level: 2
40 sec.
Reverse plank
Level: 3
40 sec.
Subscription needed
Press
Level: 2
12
Low pull
Level: 2
12
Subscription needed
Press
Level: 2
12
Low pull
Level: 2
12
Subscription needed
Press
Level: 2
12
Low pull
Level: 2
12
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Forearm extension
Level: 1
12
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Forearm extension
Level: 1
12
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Forearm extension
Level: 1
12
Forearm flexion with reverse grip
Level: 1
12
Subscription needed
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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