Beginner

Cat-cow pose

Abs - Hamstrings - Glutes

Cat-cow pose

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.

Sessions

Handstand with pelvic retroversion - beginners

Beginner

Abs ∙ Legs ∙ Buttocks ∙ Triceps ∙ Shoulders ∙ Chest

Handstand with pelvic retroversion - intermediate

Intermediate

Abs ∙ Legs ∙ Buttocks ∙ Triceps ∙ Shoulders ∙ Chest

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Explosive switching lunges

Explosive switching lunges

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Hawaiian squat

Hawaiian squat

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Isometric push-ups

Isometric push-ups

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Triceps ∙ Abs ∙ UpperChest ∙ LowerChest

Wall climb

Wall climb

Intermediate

Triceps ∙ Abs ∙ Lumbar ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius

Russian twist

Russian twist

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Abs ∙ Obliques

T push-ups

T push-ups

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Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid