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
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
Cool down
Hammock
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
R2
15 sec.
Subscription needed
Neck extension
Level: 1
R1
6
Subscription needed
Neck extension
Level: 1
R2
6
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
Sumo squat
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Available after payment
Comments