Intermediate
Leg curl on floor
Glutes - Hamstrings
- Get into a supine position on the floor with a towel or similar under your heels.
- Bend your knees, sliding your heels along the floor and using the strength of your quadriceps.
- Return to the starting position to complete one repetition.
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Burpees
Beginner
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Side lunges
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Partial single leg squat
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes
Back bridge in shoulder extension
Beginner
Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid
Kettlebell back lunges
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
