Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Sumo squats
Level: 2
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
T adduction
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Round 2
Sumo squats
Level: 2
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
T adduction
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Round 3
Sumo squats
Level: 2
15
Subscription needed
Pull-up with a wide grip
Level: 1
6
Tilted march
Level: 2
12
Subscription needed
Butterfly
Level: 1
10
Subscription needed
Square on forearms
Level: 3
10
Subscription needed
T adduction
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Sprint start (alternating)
Level: 2
10
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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