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
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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