Beginner
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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Burpees
Beginner
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Rear chain stretching
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Hamstrings
Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Lumbar isometric crunch
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Lumbar
Push-up plank with alternating leg raises
Beginner
LowerChest ∙ Triceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
