Elbow lean frontal
Abs - Anterior Deltoid - Upper Chest
- On the ground in abdominal plank position.
- Turn the elbows so that your forearms and hands are united and make a hollow position, with scapular protraction and pelvic retroversion.
- Take your weight forward as much as possible without losing the position.
- Keep this position for a certain time.
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Abs ∙ Glutes ∙ Hamstrings
Tucked press
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Assisted hefesto on ground without support
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
Quadruped shoulder taps
Abs ∙ Triceps
Hollow body toe touch
Abs ∙ HipFlexors