Standing pancake with open legs
Glutes - Hamstrings - Lumbar
- Stand with your legs at least twice the width of your shoulders.
- Bend your hips to try to get your head to the ground, folding as much as possible.
- To increase the difficulty you can try it with your legs closer together.
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Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ LowerChest
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Hamstrings
One arm kettlebell row
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
Partial repetitions to front split
Hamstrings ∙ HipFlexors ∙ Quadriceps
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Hamstrings ∙ Glutes ∙ HipFlexors ∙ Lumbar
Explosive squat
Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes