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

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes

Joha Gap Beginners

Beginner

Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Biceps ∙ Triceps

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Side split stretch

Side split stretch

Quadriceps ∙ Hamstrings

Cat-cow pose

Cat-cow pose

Abs ∙ Hamstrings ∙ Glutes

Bulgarian squat

Bulgarian squat

Quadriceps ∙ Glutes ∙ Hamstrings

Assisted squat

Assisted squat

Quadriceps ∙ Glutes ∙ Hamstrings

Upper-body rotation

Upper-body rotation

Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Double lunge with burpee and pull-ups

Double lunge with burpee and pull-ups

Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps