Warm up
Squats (wide feet position)
Level: 2
15
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Back extension
Level: 1
10
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Reverse plank leg abduction
Level: 3
12
Subscription needed
Crunch
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Round 2
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Reverse plank leg abduction
Level: 3
12
Subscription needed
Crunch
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Mountain Climber
Level: 1
12
Subscription needed
Round 3
Pistol (with leg alteration)
Level: 2
10
Subscription needed
Low pull
Level: 3
12
Subscription needed
Narrow grip pushups in plank
Level: 2
10
Reverse plank leg abduction
Level: 3
12
Subscription needed
Crunch
Level: 2
12
Subscription needed
Squat - Y abduction
Level: 2
12
Subscription needed
Front jump squats
Level: 3
15
Subscription needed
Mountain Climber
Level: 1
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
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