Beginner

Upper-body rotation

Quadriceps - Abs - Obliques - Glutes - Hamstrings - Hip flexors

Upper-body rotation

Stand with your hands on your hips.
Perform a wide circular motion with your hips for a set amount of time.

Sessions

Warm Up Routine

Beginner

Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators

Basics warm up

Beginner

Triceps ∙ Biceps ∙ Dorsals ∙ Chest ∙ Legs ∙ Shoulders

Specific Legs Warm-up

Beginner

Quadriceps ∙ Legs ∙ Buttocks ∙ Hips ∙ Calves ∙ Abs

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Seated Glute Stretch

Seated Glute Stretch

Beginner

Glutes

Isometric L sit on dip bar

Isometric L sit on dip bar

Intermediate

Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest

Single leg femoral bridge

Single leg femoral bridge

Intermediate

Glutes ∙ Hamstrings

Scissors on the ground

Scissors on the ground

Beginner

Abs ∙ HipFlexors

Back lever

Back lever

Intermediate

Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps

Pole assisted impossible dip rep

Pole assisted impossible dip rep

Intermediate

Triceps ∙ Abs ∙ LowerChest