Beginner
Knee raises hold
Abs - Hip flexors - Forearms

- In an elevated bar, raise your knees up to your chest and hold them there for 3 seconds.
- Return to the starting position to complete one repetition.
- For proper technique, try to retract your scapulae from the beginning of the movement and bring your knees as close to your chest as possible.
Sessions
You may also like

Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats

Hamstring Stretch with rotation
Intermediate
Hamstrings ∙ Glutes ∙ HipFlexors ∙ Lumbar

Broad strides
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Sliding push-ups
Intermediate
Abs ∙ Lumbar ∙ UpperChest ∙ LowerChest ∙ Triceps

Push-ups to platform
Intermediate
Triceps ∙ Abs ∙ LowerChest

Molotov push-ups
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Abs