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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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- Roll downIntermediate10 reps
- Roll-overs into v-sitsIntermediate10 reps
- Roman chair crunchIntermediate10 reps
- Roman chair RDLSIntermediate10 reps
Romanian deadliftIntermediate10 reps
Rope pullover/rowIntermediate10 reps- Rotary torso machineIntermediate10 reps
- Rotator cuff external rotations 1Beginner30 seconds
- Rotator cuff external rotations 2Beginner30 seconds
- Rotator cuff external rotations 3Beginner30 seconds
- Rotator cuff mobilisation lacrosse ballBeginner30 seconds
- RowIntermediate10 reps
- Rower knee tuckBeginner10 reps
- Rower pikeIntermediate10 reps
Rowing in barIntermediate10 reps- Rowing, lying on benchIntermediate10 reps
- Rowing machineIntermediate10 reps
Rowing seated, narrow gripBeginner10 reps
Rowing, t-barIntermediate10 reps
Rowing with barIntermediate10 reps- Rowing with TRX bandIntermediate10 reps
Rubber band assisted explosive pull-upsAdvanced30 seconds
Rubber band assisted muscle upAdvanced10 reps
Rubber band glute kickbackIntermediate10 reps- RunIntermediate30 seconds
- Run - interval trainingIntermediate30 seconds
- Run - treadmillIntermediate30 seconds
- Runners lungeBeginner30 seconds
Runners lunge stretchIntermediate30 seconds- Running lying on the backBeginner30 seconds
Russian push upsIntermediate10 reps
Russian push-ups on ringsIntermediate10 reps
Russian twistIntermediate10 reps
Russian twist (weighted)Advanced10 reps- Scapula pullsIntermediate10 reps
- Scapular depressionBeginner30 seconds
- Scapular elevationBeginner30 seconds
Scapular protractionBeginner30 seconds
Scapular pull upsIntermediate10 reps
Scapular retractionBeginner30 seconds