Warm Up
Lower back stretch with rotation
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
Level: 1
8
T Spine Rotation
Level: 1
S1
5
T Spine Rotation
Level: 1
S2
5
Side tilt
Level: 1
S1
6
Side tilt
Level: 1
S2
6
Forward fold
Level: 1
10 sec.
T Stretch
Level: 1
8 sec.
Cossack squat in a bent-over position
Level: 1
10
Main exercises
Back extension
Level: 2
10
Front squats
Level: 2
15
Subscription needed
Back extension
Level: 2
10
Front squats
Level: 2
15
Subscription needed
Back extension
Level: 2
10
Front squats
Level: 2
15
Subscription needed
Press
Level: 2
12
Biceps curl
Level: 1
12
Press
Level: 2
12
Biceps curl
Level: 1
12
Press
Level: 2
12
Biceps curl
Level: 1
12
Hip and lower leg flexion
Level: 2
8
Subscription needed
Crunch
Level: 1
12
Hip and lower leg flexion
Level: 2
8
Subscription needed
Crunch
Level: 1
12
Hip and lower leg flexion
Level: 2
8
Subscription needed
Crunch
Level: 1
12
Chain triceps extension reverse grip
Level: 1
12
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Chain triceps extension reverse grip
Level: 1
12
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Available after payment
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