Beginner
Cat-cow pose
Abs - Hamstrings - Glutes
- Get into position on the floor with your hands and knees supported on the ground.
- Contract your abs, hamstrings, and glutes at the same time to rotate your hips backwards, eliminating the lumbar curvature.
- When you return to the starting position, exaggerate the opposite movement, maximizing your lumbar curvature so you can feel the difference between the two positions.
Routines
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Lumbar crunch
Beginner
Lumbar ∙ Glutes ∙ Hamstrings ∙ RearDeltoid
Bulgarian squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Kettlebell snatch
Intermediate
Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Isometric femoral bridge with elevation
Beginner
Glutes ∙ Hamstrings
Wide planche lean
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Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
Knee raises on dip bar
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Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
