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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Flag grip familiarization

Flag grip familiarization

Beginner

Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps

Bar knee raises with wink

Bar knee raises with wink

Intermediate

Abs ∙ Obliques ∙ HipFlexors

Partial squat

Partial squat

Beginner

Quadriceps ∙ Hamstrings ∙ Glutes

Spiderman push-ups

Spiderman push-ups

Intermediate

Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ UpperChest

V raises on dip bar

V raises on dip bar

Intermediate

Abs ∙ HipFlexors

Scissors on the ground

Scissors on the ground

Beginner

Abs ∙ HipFlexors