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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Kettlebell half get up
Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest
Front split
Hamstrings ∙ HipFlexors ∙ Quadriceps
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Shotgun squat
Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes
Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Explosive switching lunges
Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors