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
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
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Massage
Level: 1
8
Subscription needed
W extension
Level: 1
8
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 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
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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