Spiderman plank
Abs - Hip flexors
- On the floor face down with forearms supported.
- Perform side leg raises, alternating each leg, so that your knees go to each side.
Routines
Abdul transformation routine
Advanced
Chest ∙ Triceps ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Abs
Full Body T
Beginner
Triceps ∙ Chest ∙ Abs ∙ Hips ∙ Biceps ∙ Dorsals
Core stability
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Buttocks ∙ Legs ∙ Lumbar
Core stability
Beginner
Abs ∙ Triceps ∙ Chest ∙ Buttocks ∙ Legs ∙ Lumbar
Abs at the park - Yerai
Beginner
Abs ∙ Hips ∙ Obliques ∙ Triceps ∙ Chest ∙ Dorsals
Core at home
Advanced
Abs ∙ Hips ∙ Buttocks ∙ Legs ∙ Shoulders ∙ Lumbar
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Leg assisted front lever on parallel bars
Beginner
Abs ∙ Biceps ∙ Lats
Hollow body hold
Intermediate
Abs
Knee raises hold
Beginner
Abs ∙ HipFlexors ∙ Forearms
Hollow push-ups
Intermediate
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest
Burpees
Beginner
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Planche lean
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest
