Warm up
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
Level: 1
8
Subscription needed
T Spine Rotation
Level: 1
S1
5
Subscription needed
T Spine Rotation
Level: 1
S2
5
Subscription needed
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
T Stretch
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Main exercises
Saw
Level: 2
R1
10
Subscription needed
Saw
Level: 2
R2
10
Subscription needed
Saw
Level: 2
R3
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R1
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
R3
10
Subscription needed
Swimmer start (alternating)
Level: 2
R1
10
Subscription needed
Swimmer start (alternating)
Level: 2
R2
10
Subscription needed
Swimmer start (alternating)
Level: 2
R3
10
Subscription needed
Pushup on the hands in standing
Level: 2
R1
6
Subscription needed
Pushup on the hands in standing
Level: 2
R2
6
Subscription needed
Pushup on the hands in standing
Level: 2
R3
6
Subscription needed
Parallel grip pull-ups
Level: 3
R1
10
Subscription needed
Parallel grip pull-ups
Level: 3
R2
10
Subscription needed
Parallel grip pull-ups
Level: 3
R3
10
Subscription needed
Hinge press (bars)
Level: 2
R1
10
Subscription needed
Hinge press (bars)
Level: 2
R2
10
Subscription needed
Hinge press (bars)
Level: 2
R3
10
Subscription needed
T - Abduction
Level: 2
R1
10
Subscription needed
T - Abduction
Level: 2
R2
10
Subscription needed
T - Abduction
Level: 2
R3
10
Subscription needed
Cross forearm flexion
Level: 3
R1
12
Subscription needed
Cross forearm flexion
Level: 3
R2
12
Subscription needed
Cross forearm flexion
Level: 3
R3
12
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
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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