Warm up
Squats (wide feet position)
Level: 2
15
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Back extension
Level: 1
10
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Overhead squats
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Overhead squats
Level: 1
12
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Pull-up with a wide grip
Level: 1
6
T adduction
Level: 1
10
Subscription needed
Pull-up with a wide grip
Level: 1
6
T adduction
Level: 1
10
Subscription needed
Pull-up with a wide grip
Level: 1
6
T adduction
Level: 1
10
Subscription needed
Hip extension
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Hip extension
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Hip extension
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Chain triceps extension reverse grip
Level: 1
12
Horizontal forearm flexion
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Horizontal forearm flexion
Level: 1
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Horizontal forearm flexion
Level: 1
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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