Intermediate
Explosive kettlebell deadlift
Quadriceps - Calves - Lats - Glutes - Hamstrings - Lumbar
- Perform a kettlebell deadlift movement.
- Add a jump at the end.
- Try to control the descent and bend the legs, avoiding that the movement is only from the hips.
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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
Bulgarian squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Standing posterior pelvic tilt
Beginner
Abs ∙ Glutes ∙ Hamstrings
Short supine pull-ups
Beginner
Biceps ∙ Lats
Swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Isometric supine pull-ups
Beginner
Biceps ∙ Lats