Isometric single leg femoral bridge with kettlebell
Glutes - Hamstrings
- Lying on your back with the kettlebell at your hip and one leg bent.
- Perform the hip extension movement to lift your glutes.
- Hold that position for a set amount of time.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
L front pull to inverted pull
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms ∙ Hamstrings ∙ Glutes
Isometric deep squat
Quadriceps ∙ Glutes
Back lunges
Quadriceps ∙ Glutes ∙ Hamstrings
Isometric femoral bridge with elevation
Glutes ∙ Hamstrings
Explosive weighted squats
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps