Warm up
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
Wall Slide (stand facing away from the anchor point)
Level: 1
8
Cossack squat
Level: 1
10
Subscription needed
Tilted march
Level: 1
12
W extension
Level: 1
8
Side tilt
Level: 1
S1
6
Subscription needed
Side tilt
Level: 1
S2
6
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Pull-up with a wide grip
Level: 3
6
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Pull-up with a wide grip
Level: 3
6
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Pull-up with a wide grip
Level: 3
6
Subscription needed
Narrow press
Level: 3
10
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Sprint start (alternating)
Level: 4
10
Subscription needed
Hip extension
Level: 3
10
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Y adduction
Level: 1
10
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Y adduction
Level: 1
10
Subscription needed
Bar muscle up
Level: 2
10
Subscription needed
Y adduction
Level: 1
10
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Horizontal forearm flexion
Level: 3
12
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Horizontal forearm flexion
Level: 3
12
Subscription needed
Quadroped
Level: 2
10
Subscription needed
Horizontal forearm flexion
Level: 3
12
Subscription needed
Cool down
Sumo squat
Level: 2
10
Subscription needed
Forward fold
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hammock - Dolphin
Level: 2
5
Subscription needed
Posterior deltoid stretch
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Available after payment
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