Lumbar isometric crunch
Lumbar
- 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
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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
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Triceps ∙ UpperChest ∙ UpperTrapezius ∙ LowerChest ∙ Lumbar ∙ AnteriorDeltoid
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Triceps ∙ LowerChest ∙ Lumbar