Unilateral active femoral mobility on the floor face up
Hamstrings - Hip Flexors - Obliques
- Sitting on the ground
- Lie back, resting your forearm on the ground and one leg semi-flexed
- Raise the other leg completely straight as much as you can
- Return to the starting position to complete one repetition.
Sessions
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Negative flag
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius
Parallel bar knee twists
Abs ∙ Obliques ∙ HipFlexors ∙ Lats
Bar knee raises with wink
Abs ∙ Obliques ∙ HipFlexors
360 swing
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Explosive pistol squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings