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

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Rear chain stretching

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Explosive switching lunges

Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Standing posterior pelvic tilt

Standing posterior pelvic tilt

Abs ∙ Glutes ∙ Hamstrings

Isometric leg-assisted impossible dip

Isometric leg-assisted impossible dip

Triceps ∙ LowerChest ∙ Lumbar ∙ Hamstrings ∙ Glutes