Intermediate
Single leg femoral bridge with kettlebell
Glutes - Hamstrings
- Lying on your back with the kettlebell at your hip and one leg bent.
- Perform the hip extension movement to raise your glutes.
- Return to the starting position to complete one repetition.
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Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
One leg weighted partial squat
Beginner
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 repetitions to front split
Intermediate
Hamstrings ∙ HipFlexors ∙ Quadriceps
Kettlebell high pull
Beginner
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings
Weighted squat
Beginner
Quadriceps ∙ Glutes ∙ Hamstrings