Advanced
Shotgun squat
Quadriceps - Calves - Hamstrings - Glutes
- Stretch one leg while performing a deep squat with the other, so that your glutes touch the ground and without lifting the heel at any time.
- When you are down with your leg completely bent, you rise up onto your toes for a second to contract your calf muscle.
- Return to the starting position to complete one repetition.
- To make the exercise a bit easier or if you find it hard to maintain balance, you can try doing it on a sloped surface or with some weight in your hands placed in front of your chest.
Routines
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
