Warm up
Neck extension
Level: 1
S1
6
Subscription needed
Neck extension
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Massage
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Round 2
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Round 3
Side lunge (alternating)
Level: 2
12
Subscription needed
High pull
Level: 2
12
Subscription needed
Narrow grip pushups in plank
Level: 1
10
Subscription needed
Reverse plank
Level: 3
40 sec.
Subscription needed
Squats
Level: 3
20
Subscription needed
Exit to the plank on the forearms
Level: 2
12
Subscription needed
Medium pull
Level: 2
12
Subscription needed
Torso rotation with squat (from side ot side)
Level: 1
10
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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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