Beginner

Lumbar isometric crunch

Lumbar

Lumbar isometric crunch

Lying face down.
Place your hands behind your head and perform a lumbar contraction so that your chest lifts off the ground.
Hold this position for a set amount of time.

Sessions

JESS FULL BODY NO MATERIAL

Intermediate

Triceps ∙ Chest ∙ Quadriceps ∙ Buttocks ∙ Legs ∙ Abs

Medina Lumbar Reinforcement

Beginner

Lumbar ∙ Shoulders ∙ Buttocks ∙ Legs

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Back bridge in shoulder extension

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Assisted nordic curl

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Low bar swing

Low bar swing

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Lumbar short crunches

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Standing pancake with open legs

Standing pancake with open legs

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Intermediate

Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps