Isométrico femoral bridge with kettlebell
Glutes - Hamstrings
- Lying on your back with the kettlebell at your hip and legs bent.
- Perform the hip extension movement to lift your glutes.
- Hold that position for a set amount of time.
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Quadriceps ∙ Glutes ∙ Hamstrings
Standing posterior pelvic tilt
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Hip thrust
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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
Maldini squat
Quadriceps ∙ Glutes
Kettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings ∙ Lats ∙ Quadriceps