Warm up
Single leg hip hinge
Level: 1
S1
5
Subscription needed
Single leg hip hinge
Level: 1
S2
5
Subscription needed
Medium pull
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Sumo squat
Level: 1
10
Subscription needed
L extension
Level: 1
8
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Biceps stretch
Level: 1
8 sec.
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
Cool down
W extension
Level: 1
8
Biceps stretch
Level: 1
8 sec.
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 3
10 sec.
Subscription needed
Available after payment
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