Warm up
        Rotation 2
              
							Level: 2
                8
              
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          Incline (feet at shoulder width)
              
							Level: 1
                15 sec.
								
              
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          Squats (wide feet position)
              
							Level: 1
                15
              
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          Rotation 2
              
							Level: 2
                8
              
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          Incline (feet at shoulder width)
              
							Level: 1
                15 sec.
								
              
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          Squats (wide feet position)
              
							Level: 1
                15
              
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          Lower back stretch with rotation
              
							Level: 1
                15 sec.
								
              
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          squat row 4  (middle gluteal)
              
							Level: 1
                S1
                15 sec.
								
              
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          squat row 4  (middle gluteal)
              
							Level: 1
                S2
                15 sec.
								
              
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          Side lunge stretch
              
							Level: 1
                S1
                15 sec.
								
              
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          Side lunge stretch
              
							Level: 1
                S2
                15 sec.
								
              
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          Main exercises
        Round 1
        Quadroped
              
							Level: 1
                20 sec.
								
              
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          Backward lunge with leg change
              
							Level: 4
                12
              
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          Pull-up with a wide grip
              
							Level: 2
                6
              
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          Archer press
              
							Level: 2
                10
              
							Subscription needed
							
          Butterfly - Squat
              
							Level: 2
                12
              
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          Mountain Climber
              
							Level: 2
                12
              
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          Medium pull - Squat
              
							Level: 1
                12
              
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          Forearm extension in palm rest
              
							Level: 1
                8
              
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          Round 2
        Quadroped
              
							Level: 1
                20 sec.
								
              
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          Backward lunge with leg change
              
							Level: 4
                12
              
							Subscription needed
							
          Pull-up with a wide grip
              
							Level: 2
                6
              
							Subscription needed
							
          Archer press
              
							Level: 2
                10
              
							Subscription needed
							
          Butterfly - Squat
              
							Level: 2
                12
              
							Subscription needed
							
          Mountain Climber
              
							Level: 2
                12
              
							Subscription needed
							
          Medium pull - Squat
              
							Level: 1
                12
              
							Subscription needed
							
          Forearm extension in palm rest
              
							Level: 1
                8
              
							Subscription needed
							
          Round 3
        Quadroped
              
							Level: 1
                20 sec.
								
              
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          Backward lunge with leg change
              
							Level: 4
                12
              
							Subscription needed
							
          Pull-up with a wide grip
              
							Level: 2
                6
              
							Subscription needed
							
          Archer press
              
							Level: 2
                10
              
							Subscription needed
							
          Butterfly - Squat
              
							Level: 2
                12
              
							Subscription needed
							
          Mountain Climber
              
							Level: 2
                12
              
							Subscription needed
							
          Medium pull - Squat
              
							Level: 1
                12
              
							Subscription needed
							
          Forearm extension in palm rest
              
							Level: 1
                8
              
							Subscription needed
							
          Cool down
        Shoulder rotation
              
							Level: 1
                R1
                8 sec.
								
              
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          Shoulder rotation
              
							Level: 1
                R2
                8 sec.
								
              
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          Massage
              
							Level: 1
                8
              
							Subscription needed
							
          Short extension
              
							Level: 1
                8
              
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          Hero pose
              
							Level: 2
                R1
                5
              
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          Hero pose
              
							Level: 2
                R2
                5
              
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          Side lunge stretch
              
							Level: 1
                R1
                15 sec.
								
              
							Subscription needed
							
          Side lunge stretch
              
							Level: 1
                R2
                15 sec.
								
              
							Subscription needed
							
          Standing quadriceps stretch (single leg)
              
							Level: 1
                R1
                15 sec.
								
              Standing quadriceps stretch (single leg)
              
							Level: 1
                R2
                15 sec.
								
              Lower back stretch
              
							Level: 1
                10 sec.
								
              
							Subscription needed
							
          
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