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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Flag grip familiarization
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Archer row on rings
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
L sit an advanced tucked planche
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Support position with rotation on rings
Triceps ∙ Biceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
Flag elevations
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Half burpees
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest