Femoral curl with elastic band
Glutes - Hamstrings
- Place the elastic band on a bar or support near the floor.
- Position yourself on your knees facing away from it, place the end of the band on your heel and lean your body forward, supporting your hands on the floor.
- In that position, bend your knee to pull the band towards your glute. Use different elastic bands to adjust the difficulty of the exercise.
Sessions
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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
Kettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings ∙ Lats ∙ Quadriceps
Side split stretch
Quadriceps ∙ Hamstrings
Kettlebell half get up
Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest
Assisted pistol squat
Quadriceps ∙ Glutes ∙ Hamstrings
Upper-body rotation
Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors