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Universal complex for stretching

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for home workouts.

Replacement in the appHuman Barbell
  • Maintenance
  • Beginner
  • Home
  • 24 workouts
  • ~44 min
Start it in the appProgram structure
  • GoalActive Recovery
  • LevelBeginner
  • WhereHome
  • Workouts4
  • One workout~9 min
  • ForEveryone

Workout A

17 exercises · ~9 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. Circuit workout1 roundexercises back to back without rest, then a pause and the next round
    1. 01Arm CirclesShoulders× 1bodyweight
    2. 02Elbow CirclesShoulders× 1bodyweight
    3. 03Shoulder StretchShoulders× 1bodyweight
    4. 04Side Neck StretchNeck× 1bodyweight
    5. 05Standing Lateral StretchAbs× 1bodyweight
    6. 06Dynamic Chest StretchChest× 1bodyweight
    7. 07Shoulder Shrug× 1bodyweight
    8. 08Overhead StretchAbs× 1bodyweight
    9. 09Knee CirclesCalves× 1bodyweight
    10. 10Standing Toe TouchesHamstrings× 1bodyweight
    11. 11Cat StretchLower Back× 1bodyweight
    12. 12Runner's StretchHamstrings× 1bodyweight
    13. 13Crossover Reverse LungeLower Back× 1bodyweight
    14. 14Mountain ClimbersQuads× 1bodyweight
    15. 15Seated Stretch× 1bodyweight
    16. 16Butt Lift (Bridge)Glutes× 1bodyweight
    17. 17The StraddleHamstrings× 1bodyweight

All workouts in the program

4 sessions over ~1 week, 3–4 per week. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A

hardereasierWorkout 1 (A)Workout 2 (A)Workout 3 (A)Workout 4 (A)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Human Barbell” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Human Barbell”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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