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
Side lunge (alternating)
Level: 3
R1
12
Subscription needed
Side lunge (alternating)
Level: 3
R2
12
Subscription needed
Side lunge (alternating)
Level: 3
R3
12
Subscription needed
High pull
Level: 3
R1
12
Subscription needed
High pull
Level: 3
R2
12
Subscription needed
High pull
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
Hip Press
Level: 2
R1
8
Subscription needed
Hip Press
Level: 2
R2
8
Subscription needed
Hip Press
Level: 2
R3
8
Subscription needed
Exit to the plank on the forearms
Level: 3
R1
12
Subscription needed
Exit to the plank on the forearms
Level: 3
R2
12
Subscription needed
Exit to the plank on the forearms
Level: 3
R3
12
Subscription needed
Overhead Forearm extension
Level: 2
R1
12
Subscription needed
Overhead Forearm extension
Level: 2
R2
12
Subscription needed
Overhead Forearm extension
Level: 2
R3
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
R1
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
R2
12
Subscription needed
Forearm flexion with reverse grip
Level: 2
R3
12
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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