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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Lunges

Lunges

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings

Sumo squat

Sumo squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings

Assisted squat

Assisted squat

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings

Kettlebell swing with twist

Kettlebell swing with twist

Intermediate

Quadriceps ∙ Obliques ∙ AnteriorDeltoid ∙ Lumbar ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ LowerChest ∙ UpperTrapezius

Femoral curl with elastic band

Femoral curl with elastic band

Beginner

Glutes ∙ Hamstrings

Isométrico femoral bridge with kettlebell

Isométrico femoral bridge with kettlebell

Beginner

Glutes ∙ Hamstrings