Warm Up
Neck extension
Level: 1
S1
6
Neck extension
Level: 1
S2
6
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Massage
Level: 1
8
Incline (feet at shoulder width)
Level: 1
15 sec.
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.
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Main exercises
Quadroped
Level: 1
20 sec.
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm flexion
Level: 2
12
Quadroped
Level: 1
20 sec.
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm flexion
Level: 2
12
Quadroped
Level: 1
20 sec.
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm flexion
Level: 2
12
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
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
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
Available after payment
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