Warm up
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
High pull - Squat
Level: 1
12
Subscription needed
W pull
Level: 1
10
Subscription needed
March
Level: 2
S1
12
Subscription needed
March
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
S2
15 sec.
Main exercises
Saw
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
10
Subscription needed
Saw
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
10
Subscription needed
Saw
Level: 2
10
Subscription needed
Reverse plank leg abduction (alternating)
Level: 2
10
Subscription needed
Pushup on the hands in standing
Level: 2
6
Subscription needed
Parallel grip pull-ups
Level: 3
10
Subscription needed
Pushup on the hands in standing
Level: 2
6
Subscription needed
Parallel grip pull-ups
Level: 3
10
Subscription needed
Pushup on the hands in standing
Level: 2
6
Subscription needed
Parallel grip pull-ups
Level: 3
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
T - Abduction
Level: 2
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
T - Abduction
Level: 2
10
Subscription needed
Swimmer start (alternating)
Level: 2
10
Subscription needed
T - Abduction
Level: 2
10
Subscription needed
Hinge press (bars)
Level: 2
10
Subscription needed
Cross forearm flexion
Level: 3
12
Subscription needed
Hinge press (bars)
Level: 2
10
Subscription needed
Cross forearm flexion
Level: 3
12
Subscription needed
Hinge press (bars)
Level: 2
10
Subscription needed
Cross forearm flexion
Level: 3
12
Subscription needed
Cool down
Widmill
Level: 1
R1
10 sec.
Subscription needed
Widmill
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Hero pose
Level: 2
R1
5
Subscription needed
Hero pose
Level: 2
R2
5
Subscription needed
Available after payment
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