Warm up
Embryo
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
Level: 1
10 sec.
Cossack squat
Level: 1
10
Subscription needed
Lunges L
Level: 1
6
Subscription needed
Rotation 1
Level: 1
8
Subscription needed
Lower leg extension
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
Level: 1
8
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
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
W extension
Level: 1
8
Lower back stretch
Level: 1
10 sec.
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Available after payment
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