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
Quadroped
Level: 1
R1
20 sec.
Subscription needed
Quadroped
Level: 1
R2
20 sec.
Subscription needed
Quadroped
Level: 1
R3
20 sec.
Subscription needed
Reverse plank leg abduction
Level: 3
R1
12
Subscription needed
Reverse plank leg abduction
Level: 3
R2
12
Subscription needed
Reverse plank leg abduction
Level: 3
R3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
R1
10
Narrow grip pushups in plank
Level: 2
R2
10
Narrow grip pushups in plank
Level: 2
R3
10
Low pull
Level: 3
R1
12
Subscription needed
Low pull
Level: 3
R2
12
Subscription needed
Low pull
Level: 3
R3
12
Subscription needed
Pistol (with leg alteration)
Level: 2
R1
10
Subscription needed
Pistol (with leg alteration)
Level: 2
R2
10
Subscription needed
Pistol (with leg alteration)
Level: 2
R3
10
Subscription needed
High pull
Level: 2
R1
12
Subscription needed
High pull
Level: 2
R2
12
Subscription needed
High pull
Level: 2
R3
12
Subscription needed
Forearm flexion
Level: 2
R1
12
Subscription needed
Forearm flexion
Level: 2
R2
12
Subscription needed
Forearm flexion
Level: 2
R3
12
Subscription needed
Available after payment
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