Beginner
Single leg femoral bridge with elevation
Glutes - Hamstrings

- Get into a supine position on the floor with one leg bent and the foot at a height of about 50 cm.
- Keep the other leg extended at an angle of 45º with respect to the floor.
- Perform the hip extension movement to lift your glutes off the ground and return to the starting position to complete one repetition.
Sessions
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Push-up plank with alternating arm and leg lifts
Beginner
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar

Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest

Kettlebell sumo deadlift
Beginner
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar

Weighted squat
Beginner
Quadriceps ∙ Glutes ∙ Hamstrings

Hip flexor stretch with repetitions
Intermediate
Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Quadriceps ∙ Tibialis

Kettlebell devil press
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Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Serratus ∙ UpperTrapezius