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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Single leg femoral bridge with kettlebell

Single leg femoral bridge with kettlebell

Intermediate

Glutes ∙ Hamstrings

Burpees

Burpees

Beginner

Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar

Deep squat

Deep squat

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings

Explosive switching lunges

Explosive switching lunges

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Lumbar crunch

Lumbar crunch

Beginner

Lumbar ∙ Glutes ∙ Hamstrings ∙ RearDeltoid

Partial single leg squat

Partial single leg squat

Intermediate

Quadriceps ∙ Hamstrings ∙ Glutes