Intermediate
Stand up pancake with twist
Glutes - Hamstrings - Lats - Lumbar - Obliques

- Standing with your legs double the width of your shoulders, approximately.
- Bend forward, hinging at the hips and bringing your hands towards one of your feet.
- Once in the position that your flexibility allows, insert the hand that is on the outside between your body and your legs, bringing it towards the other foot.
- Hold that position for a specified amount of time.
You may also like

Bulgarian squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings

Side plank
Beginner
Abs ∙ Obliques

Toe-touch pull-ups
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Shoulder-assisted one arm pull-up
Advanced
Biceps ∙ Forearms ∙ Lats

Dragon flag raises
Advanced
Abs ∙ Biceps ∙ Lats

Tornado swing and switch
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats