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
Round 1
Quadroped
Level: 1
20 sec.
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm flexion
Level: 2
12
Subscription needed
Round 2
Quadroped
Level: 1
20 sec.
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm flexion
Level: 2
12
Subscription needed
Round 3
Quadroped
Level: 1
20 sec.
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm flexion
Level: 2
12
Subscription needed
Round 4
Pistol (with leg alteration)
Level: 2
10
Subscription needed
High pull
Level: 3
12
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Forearm extension standing
Level: 2
12
Subscription needed
Round 5
Pistol (with leg alteration)
Level: 2
10
Subscription needed
High pull
Level: 3
12
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Forearm extension standing
Level: 2
12
Subscription needed
Round 6
Pistol (with leg alteration)
Level: 2
10
Subscription needed
High pull
Level: 3
12
Subscription needed
Reverse plank leg abduction
Level: 3
12
Subscription needed
Forearm extension standing
Level: 2
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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