Beginner
Cat-cow pose
Abs - Hamstrings - Glutes
- Get into position on the floor with your hands and knees supported on the ground.
- Contract your abs, hamstrings, and glutes at the same time to rotate your hips backwards, eliminating the lumbar curvature.
- When you return to the starting position, exaggerate the opposite movement, maximizing your lumbar curvature so you can feel the difference between the two positions.
Routines
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Femoral curl with elastic band
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Glutes ∙ Hamstrings
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Planche lean push ups
Intermediate
Triceps ∙ AnteriorDeltoid ∙ Abs ∙ UpperChest
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Abs ∙ HipFlexors ∙ Lats ∙ Forearms
Isometric squat
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Quadriceps ∙ Glutes
Side plank
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