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
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Low pull (one hand)
Level: 2
S1
8
Subscription needed
Chest press single arm
Level: 1
S1
10
Subscription needed
Low pull (one hand)
Level: 2
S2
8
Subscription needed
Chest press single arm
Level: 1
S2
10
Subscription needed
Low pull (one hand)
Level: 2
S1
8
Subscription needed
Chest press single arm
Level: 1
S1
10
Subscription needed
Low pull (one hand)
Level: 2
S2
8
Subscription needed
Chest press single arm
Level: 1
S2
10
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S1
6
Subscription needed
Pistol
Level: 3
S1
10
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S2
6
Subscription needed
Pistol
Level: 3
S2
10
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S1
6
Subscription needed
Pistol
Level: 3
S1
10
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S2
6
Subscription needed
Pistol
Level: 3
S2
10
Subscription needed
Forearm extension (single arm)
Level: 2
S1
8
Subscription needed
Forearm extension (single arm)
Level: 2
S2
8
Subscription needed
Forearm extension (single arm)
Level: 2
S1
8
Subscription needed
Forearm extension (single arm)
Level: 2
S2
8
Subscription needed
Available after payment
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