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
Round 1
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 2
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 3
Plank
Level: 2
40 sec.
Back extension
Level: 2
10
Subscription needed
Narrow press
Level: 1
10
Subscription needed
Forearm flexion
Level: 1
12
Subscription needed
Round 4
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 5
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Round 6
Reverse plank leg abduction
Level: 2
12
Subscription needed
Front squats
Level: 2
15
Subscription needed
Parallel grip pull-ups
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 1
12
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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