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
Low pull (one hand)
Level: 2
S1
8
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Low pull (one hand)
Level: 2
S2
8
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Low pull (one hand)
Level: 2
S1
8
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Low pull (one hand)
Level: 2
S2
8
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Rotation with load
Level: 3
S1
10
Subscription needed
Rotation with load
Level: 3
S2
10
Subscription needed
Pistol single arm
Level: 3
S1
10
Subscription needed
Pistol single arm
Level: 3
S2
10
Subscription needed
Pistol single arm
Level: 3
S1
10
Subscription needed
Pistol single arm
Level: 3
S2
10
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S1
6
Subscription needed
Forearm extension (single arm)
Level: 2
S1
8
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S2
6
Subscription needed
Forearm extension (single arm)
Level: 2
S2
8
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S1
6
Subscription needed
Forearm extension (single arm)
Level: 2
S1
8
Subscription needed
Hip and lower leg flexion (single leg)
Level: 1
S2
6
Subscription needed
Forearm extension (single arm)
Level: 2
S2
8
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Forward fold
Level: 4
10 sec.
Subscription needed
Forward fold
Level: 5
10 sec.
Subscription needed
Available after payment
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