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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Partial crunches with extended arms
Beginner
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Assisted handstand with posterior pelvic tilt
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Hollow body hold
Intermediate
Abs
Hollow dip hold
Intermediate
Triceps ∙ Abs ∙ LowerChest
Swing and Touch for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats ∙ Obliques
Tucked front lever pull ups
Intermediate
Abs ∙ Biceps ∙ Lats
