| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Reverse Snow Angel | 4✕ | 10 rep. |
| Superman / Superwoman | 3✕ | 10 rep. |
| Thoracic Rotation | 3✕ | 8-10 rep. |
| Door Row | 3✕ | 10-12 rep. |
| Row And Hold With Towel | 3✕ | 30 s |
| Row With Towel, Seated | 3✕ | 20-30 s |
| Lat Press On The Floor, Lying | 3✕ | 10 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Bent Over Balance Touch, One-Legged | 4✕ | 10 rep. |
| Bird Dog | 3✕ | 8 rep. |
| Thoracic Rotation | 4✕ | 8 rep. |
| Leaning Camel | 3✕ | 10 rep. |
| Reverse Plank Between Two Chairs | 3✕ | 10-15 s |
| Row With Towel, Seated | 3✕ | 10 rep. |
| Row And Hold With Towel | 3✕ | 10-15 s |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Row With Towel, Seated | 4✕ | 12 rep. |
| Row And Hold With Towel | 3✕ | 15 s |
| Lat Press On The Floor, Lying | 3✕ | 12 rep. |
| Reverse Plank Between Two Chairs | 3✕ | 15 s |
| Leaning Camel | 3✕ | 10 rep. |
| Reverse Snow Angel | 3✕ | 10 rep. |
| Prone Cobra | 3✕ | 10 rep. |