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
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
Cross forearm flexion
Level: 3
12
Subscription needed
Hinge press (bars)
Level: 2
10
Cross forearm flexion
Level: 3
12
Subscription needed
Hinge press (bars)
Level: 2
10
Cross forearm flexion
Level: 3
12
Subscription needed
Available after payment
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