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
Round 1
Square on forearms
Level: 3
10
Subscription needed
Reverse plank leg abduction
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Low pull
Level: 2
12
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
High pull
Level: 1
12
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Hip Press
Level: 1
8
Subscription needed
Round 2
Square on forearms
Level: 3
10
Subscription needed
Reverse plank leg abduction
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Low pull
Level: 2
12
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
High pull
Level: 1
12
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Hip Press
Level: 1
8
Subscription needed
Round 3
Square on forearms
Level: 3
10
Subscription needed
Reverse plank leg abduction
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Low pull
Level: 2
12
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
High pull
Level: 1
12
Subscription needed
Exit to plank
Level: 1
12
Subscription needed
Hip Press
Level: 1
8
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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