Beginner

Isometric femoral bridge

Glutes - Hamstrings

Isometric femoral bridge

On your back, with your legs bent.
Raise your hips and maintain the position so that your hips are aligned with your thighs and back, supported only by your feet and upper back.

Sessions

Jennifer Gap Beginners

Beginner

Buttocks ∙ Legs ∙ Quadriceps ∙ Chest ∙ Triceps ∙ Lumbar

Joha Gap Beginners

Beginner

Legs ∙ Buttocks ∙ Quadriceps ∙ Abs

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Explosive switching lunges

Explosive switching lunges

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Partial squat

Partial squat

Beginner

Quadriceps ∙ Hamstrings ∙ Glutes

Squat

Squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar

Bulgarian squat

Bulgarian squat

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings

Assisted skin the cat hold on parallel bars

Assisted skin the cat hold on parallel bars

Beginner

Abs ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lats ∙ UpperChest

Rear chain stretching

Rear chain stretching

Beginner

Hamstrings