Do this routine for a quick and effective warm-up! Follow the instructions in the video!
Use this routine to mobilize your wrists! Perform 5 to 15 circles in each direction, depending on the tension in your forearms.
Do this exercise to strengthen the wrist and forearm flexor muscles!
Recommended sets: 1-3
Recommended repetitions: 10-15
Do this exercise to strengthen the fingers and the wrist and forearm flexor muscles.
Recommended sets: 3
Recommended repetitions: 10-15
Do this exercise to strengthen the wrist and forearm extensor muscles.
Recommended sets: 3
Recommended repetitions: 10-15
Do this exercise to strengthen your forearms.
Recommended sets: 3
Recommended repetitions: 10-15
Do this exercise to strengthen your elbows and triceps!
Recommended sets: 3
Recommended repetitions: 10-15
Do this exercise to strengthen your elbows and biceps!
Recommended sets: 3
Recommended repetitions: 10-15
Do this exercise to mobilize your scapulas and shoulders!
Recommended sets: 1
Recommended repetitions: 5-10
Do this exercise to stabilize your scapulas with protractions!
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to stabilize your scapulas with a protraction hold.
Recommended sets: 3
Recommended repetitions: Hold for 30 seconds.
Strengthen and stabilize your scapulas by maintaining retraction. Hold the position and engage your back.
Recommended sets: 3
Recommended repetitions: Hold for 30 seconds
Perform this exercise to strengthen your core, focusing on the abdominal muscles.
Recommended sets: 3
Recommended repetitions: Hold for 30 to 60 seconds.
Perform this exercise to strengthen the lower back and glutes with a static hold.
Recommended sets: 3
Recommended repetitions: Hold for 30 to 60 seconds.
Perform this exercise to strengthen your core and back.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen your core, focusing on the obliques.
Recommended sets: 3
Recommended repetitions: 30 to 60 seconds
Strengthen and stabilize your core with dynamic knee tucks in a plank.
Recommended sets: 3
Recommended repetitions: 10-15
Strengthen your lower back and enhance your glutes with this functional exercise.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to improve the stability of your core.
Recommended sets: 3
Recommended repetitions: 10-15
Perform this exercise to strengthen your legs and glutes.
Recommended sets: 3
Recommended repetitions: 10-15