Warm up
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Round 1
Side lunge (alternating)
Level: 3
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Round 2
Side lunge (alternating)
Level: 3
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Round 3
Side lunge (alternating)
Level: 3
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
Forearm flexion with reverse grip
Level: 2
12
Subscription needed
Round 4
Hip extension
Level: 2
10
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 2
12
Subscription needed
Round 5
Hip extension
Level: 2
10
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 2
12
Subscription needed
Round 6
Hip extension
Level: 2
10
Subscription needed
Exit to the plank on the forearms
Level: 3
12
Subscription needed
T - Abduction
Level: 1
10
Subscription needed
Overhead Forearm extension
Level: 2
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
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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