Upper-body lumbar crunch
Lumbar - Rear Deltoid
- Lying face down.
- Place your hands behind your head.
- Perform a lumbar contraction so that your chest lifts off the ground.
Sessions
Medina Lumbar Reinforcement
Beginner
Lumbar ∙ Glutes ∙ Hamstrings ∙ Rear Deltoid
Runners Delight
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Triceps ∙ Abs ∙ Hip Flexors
Runners Hell
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Triceps ∙ Abs ∙ Hip Flexors
Nobita Fullbody Total Beginners
Beginner
Abs ∙ Triceps ∙ Hip Flexors ∙ Lower Chest ∙ Glutes ∙ Hamstrings
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Australian pull-ups at home with chairs
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Tucked front lever elevations
Abs ∙ Lats ∙ Biceps ∙ RearDeltoid
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
High bar squat
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Lumbar
Kettlebell row
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius ∙ Lumbar