Elbow supported partial Front split
Hamstrings - Hip flexors - Glutes - Lumbar - Quadriceps
- On the ground, place one knee in front with the knee bent and extend the other one backwards.
- Raise the hips and bend the torso, placing the elbows and forearms on the ground.
- Maintain this position for a certain amount of time.
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Beginner
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Advanced
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Advanced
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
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Intermediate
Abs ∙ Biceps ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
