Beginner
Back bridge in shoulder extension
Lumbar - External rotators - Glutes - Hamstrings - Lower trapezius - Posterior deltoid
- Sitting on the ground, place your hands on the floor with your fingers facing outwards.
- Raise your hips so that you are in a bridge position.
- Try to keep your back and thighs in a straight line and your legs bent at a 90° angle.
- This exercise activates the entire posterior chain and works shoulder mobility.
- An advanced version would be with your fingers facing backwards, instead of outwards.
Sessions
Posture Correction and Compensation
Beginner
Rotators ∙ Trapezius ∙ Shoulders ∙ Biceps ∙ Chest ∙ Lumbar
Pipo Forgotten Muscles
Intermediate
Buttocks ∙ Legs ∙ Forearms ∙ Abs ∙ Chest ∙ Obliques
Fastflex Mobility
Beginner
Legs ∙ Shoulders ∙ Quadriceps ∙ Forearms ∙ Chest ∙ Lumbar
Pear Compensación y Postura Lastrada
Intermediate
Biceps ∙ Rotators ∙ Trapezius ∙ Shoulders ∙ Dorsals ∙ Buttocks
You may also like
One arm front lever warm-up
Beginner
Biceps ∙ Lats ∙ LowerTrapezius
Weighted australian pull ups
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Pelvic retroversion with open legs
Beginner
Abs ∙ Glutes ∙ Hamstrings
Kettlebell hip halo
Beginner
Abs ∙ AnteriorDeltoid ∙ SideDeltoid ∙ RearDeltoid ∙ Forearms
Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Raises to half front lever in low bar
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerTrapezius