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.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Basics warm up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats
Specific Legs Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
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Push-ups to platform
Triceps ∙ Abs ∙ LowerChest
Triceps extensions against low bar
Triceps ∙ Abs ∙ Forearms ∙ LowerChest
L sit a tucked planche
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Isometric single leg femoral bridge with elevation
HipFlexors ∙ Hamstrings
Plank pass through with kettlebell
Abs ∙ Triceps ∙ SideDeltoid ∙ RearDeltoid
Kettlebell femoral bridge
Glutes ∙ Hamstrings