Isometric single leg femoral bridge
Glutes - Hamstrings
- On your back, with one leg bent and the other extended without touching the ground.
- Lift your hips.
- Keep your hips aligned with your thighs and back, supported only by your foot and upper back.
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Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Push-ups plank with alternating leg raises
LowerChest ∙ Triceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
Assisted skin the cat hold on parallel bars
Abs ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lats ∙ UpperChest
Lumbar crunch
Lumbar ∙ Glutes ∙ Hamstrings ∙ RearDeltoid
Isometric squat
Quadriceps ∙ Glutes
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius