Beginner
Scapular retraction on the ground with elevation
External rotators - Lower trapezius - Lumbar - Posterior deltoid

- On the ground face down with your arms semi-flexed
- Retract your scapulae, uniting the scapulae while lifting your arms and chest slightly off the ground
- Return to the starting position to complete one repetition.
You may also like

Good morning con kettlebell
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings

Explosive australian pull ups
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid

Push-up plank with alternating arm and leg lifts
Beginner
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar

Plank pass through with kettlebell
Beginner
Abs ∙ Triceps ∙ SideDeltoid ∙ RearDeltoid

Lateral shoulder raises
Beginner
SideDeltoid ∙ RearDeltoid

Australian pull ups at home with a table
Beginner
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid