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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Isometric single leg femoral bridge

Isometric single leg femoral bridge

Beginner

Glutes ∙ Hamstrings

Deep squat

Deep squat

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings

Explosive switching lunges

Explosive switching lunges

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Squat

Squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar

Kettlebell devil press

Kettlebell devil press

Intermediate

Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Serratus ∙ UpperTrapezius

Back bridge in shoulder extension

Back bridge in shoulder extension

Beginner

Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid