Beginner
Upper-body rotation
Quadriceps - Abs - Obliques - Glutes - Hamstrings - Hip flexors
- Stand with your hands on your hips.
- Perform a wide circular motion with your hips for a set amount of time.
Routines
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Weighted strides
Intermediate
Glutes ∙ Hamstrings ∙ Quadriceps
Planche lean
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest
Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Single leg front lever
Intermediate
Abs ∙ Lats ∙ Biceps
Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Wall climb
Intermediate
Triceps ∙ Abs ∙ Lumbar ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
