Standing pancake with legs open one sided
Glutes - Hamstrings - Lumbar
- Standing with legs opened approximately double the width of your shoulders.
- Bend forward at the hips.
- Bring your hands to one of your feet, as far as your flexibility allows.
- Hold the position for a determined amount of time.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius