Warm up
Hammock
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
Golf
Level: 1
6
Subscription needed
Tilt
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
L extension
Level: 1
S1
8
Subscription needed
L extension
Level: 1
S2
8
Subscription needed
Side tilt
Level: 1
6
Subscription needed
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
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Lower back stretch
Level: 1
10 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
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Available after payment
Comments