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
Backward lunge with leg change
Level: 4
R1
12
Subscription needed
Backward lunge with leg change
Level: 4
R2
12
Subscription needed
Backward lunge with leg change
Level: 4
R3
12
Subscription needed
Pull-up with a wide grip
Level: 2
R1
6
Subscription needed
Pull-up with a wide grip
Level: 2
R2
6
Subscription needed
Pull-up with a wide grip
Level: 2
R3
6
Subscription needed
Y - Abduction
Level: 1
R1
10
Subscription needed
Y - Abduction
Level: 1
R2
10
Subscription needed
Y - Abduction
Level: 1
R3
10
Subscription needed
Archer press
Level: 2
R1
10
Subscription needed
Archer press
Level: 2
R2
10
Subscription needed
Archer press
Level: 2
R3
10
Subscription needed
Quadroped
Level: 1
R1
20 sec.
Subscription needed
Quadroped
Level: 1
R2
20 sec.
Subscription needed
Quadroped
Level: 1
R3
20 sec.
Subscription needed
Forearm extension standing
Level: 2
R1
12
Subscription needed
Forearm extension standing
Level: 2
R2
12
Subscription needed
Forearm extension standing
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
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Available after payment
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