Warm Up
Neck extension
Level: 1
S1
6
Neck extension
Level: 1
S2
6
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Posterior deltoid stretch
Level: 1
S1
15 sec.
Posterior deltoid stretch
Level: 1
S2
15 sec.
Massage
Level: 1
8
Incline (feet at shoulder width)
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Main exercises
Quadroped
Level: 1
20 sec.
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
Butterfly - Squat
Level: 2
12
Subscription needed
Mountain Climber
Level: 2
12
Medium pull - Squat
Level: 1
12
Forearm extension in palm rest
Level: 1
8
Quadroped
Level: 1
20 sec.
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
Butterfly - Squat
Level: 2
12
Subscription needed
Mountain Climber
Level: 2
12
Medium pull - Squat
Level: 1
12
Forearm extension in palm rest
Level: 1
8
Quadroped
Level: 1
20 sec.
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
Butterfly - Squat
Level: 2
12
Subscription needed
Mountain Climber
Level: 2
12
Medium pull - Squat
Level: 1
12
Forearm extension in palm rest
Level: 1
8
Available after payment
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