Beginner
Isometric single leg femoral bridge with elevation
Hip flexors - Hamstrings
- Lying on your back, with one leg bent and the foot placed at a height of between 10 and 20 cm. and the other leg extended in the air.
- Raise your hips.
- Maintain the position so that your hips are aligned with your thighs and your back, supported only by the foot and the upper part of the back.
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Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar
Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Spiderman push-ups
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ UpperChest
Skipping
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Quadriceps ∙ Calves ∙ HipFlexors
Isométrico femoral bridge with kettlebell
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Glutes ∙ Hamstrings
