Femoral bridge with elevation
Glutes - Hamstrings
- Lie on your back with your legs bent and your feet about 50 cm off the ground.
- Perform the hip extension movement to lift your glutes off the ground.
- Return to the starting position to complete one repetition.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Box jumps
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar
Barbell assisted posterior chain stretch
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar
Explosive weighted lunges with change
Calves ∙ Glutes ∙ Hamstrings ∙ Quadriceps
Isométrico femoral bridge with kettlebell
Glutes ∙ Hamstrings
Posterior pelvic tilt on the floor
Abs ∙ Glutes ∙ Hamstrings