Warm up
Golf
Level: 1
6
Subscription needed
Press
Level: 1
12
Subscription needed
Squats
Level: 1
20
Subscription needed
Back extension
Level: 2
10
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
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.
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
Backward lunge with leg change
Level: 4
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm extension standing
Level: 2
12
Subscription needed
Round 2
Backward lunge with leg change
Level: 4
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm extension standing
Level: 2
12
Subscription needed
Round 3
Backward lunge with leg change
Level: 4
12
Subscription needed
Pull-up with a wide grip
Level: 2
6
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Forearm extension standing
Level: 2
12
Subscription needed
Round 4
Archer press
Level: 2
10
Subscription needed
Y - Abduction
Level: 1
10
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
Forearm flexion
Level: 2
12
Subscription needed
Round 5
Archer press
Level: 2
10
Subscription needed
Y - Abduction
Level: 1
10
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
Forearm flexion
Level: 2
12
Subscription needed
Round 6
Archer press
Level: 2
10
Subscription needed
Y - Abduction
Level: 1
10
Subscription needed
Quadroped
Level: 1
20 sec.
Subscription needed
Forearm flexion
Level: 2
12
Subscription needed
Available after payment
Comments