Isometric femoral bridge with elevation
Glutes - Hamstrings
- On the floor lying on your back, with your legs bent and your feet resting at a height of between 10 and 20 cm.
- Lift your hips.
- Keep your hips aligned with your thighs and your back supported only by your foot and upper back while maintaining the position.
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Push-ups plank with alternating leg raises
LowerChest ∙ Triceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
Push-ups plank with alternating arm and leg lifts
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Box jumps
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Assisted nordic curl
Glutes ∙ Hamstrings ∙ Lumbar