Beginner
Standing posterior pelvic tilt
Abs - Glutes - Hamstrings
- Stand with your arms at your sides.
- Contract your abs, hamstrings, and glutes simultaneously to rotate your hips back, eliminating the lumbar curvature.
- When you return to the starting position, exaggerate the opposite movement, maximizing your lumbar curvature so you can feel the difference between the two positions.
Routines
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Spiderman plank
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Abs ∙ HipFlexors
Half front lever
Intermediate
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Tornado swing and three quarter turn
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Support position with rotation on rings
Beginner
Triceps ∙ Biceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
Neck and Abs extensions
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Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Archer push ups on rings
Intermediate
Triceps ∙ Abs ∙ LowerChest
