Warm up
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Rotation 2
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
Level: 1
15
Subscription needed
Lower back stretch with rotation
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Side lunge leg in the hinge
Level: 2
S1
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S1
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S2
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S2
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S1
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S1
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S2
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S2
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S1
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S1
6
Subscription needed
Side lunge leg in the hinge
Level: 2
S2
12
Subscription needed
Hip and lower leg flexion (single leg)
Level: 2
S2
6
Subscription needed
Single arm pull with rotation
Level: 3
S1
10
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
Level: 3
S2
10
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
Level: 3
S1
10
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
Level: 3
S2
10
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
Level: 3
S1
10
Subscription needed
Chest press single arm
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
Level: 3
S2
10
Subscription needed
Chest press single arm
Level: 2
S2
10
Subscription needed
Criss cross
Level: 1
S1
10
Subscription needed
Criss cross
Level: 1
S2
10
Subscription needed
Criss cross
Level: 1
S1
10
Subscription needed
Criss cross
Level: 1
S2
10
Subscription needed
Criss cross
Level: 1
S1
10
Subscription needed
Criss cross
Level: 1
S2
10
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
High pull (single arm)
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S1
8
Subscription needed
High pull (single arm)
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
Level: 3
S2
8
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 2
10
Subscription needed
Hammock - Dolphin
Level: 1
5
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Archerpose
Level: 1
R1
5
Subscription needed
Archerpose
Level: 1
R2
5
Subscription needed
Latissimus stretch
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
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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