Yerai Endurance Basics
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest
21 min
4x14
Prone pull-ups
3x32
Push-ups
5x10
Box jumps
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Kass challenge
Intermediate
Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps
Unilateral correction
Intermediate
Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes
CSW Inferno
Intermediate
Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Anterior Deltoid
Core stability
Intermediate
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Fullbody hypertrophy with end
Intermediate
Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes
No More Coke
Intermediate
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Anpa Handstand And V-sit Mobility
Beginner
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Upper Chest ∙ Lower Chest
Advanced Full Body with Elastic Band
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings