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9090 Hip Internal Rotation

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

9090 Posture

Primary Muscles:

  • Erector Spinae
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Alternating Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Bretzel 2.0

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Cat/Cow

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Gluteals
  • Hip Flexors

Equipment:

  • Body Weight

Child's Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Biceps
  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps
  • Deltoids

Equipment:

  • Body Weight

Child's Pose with Lat Stretch

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Body Weight

Crab Reach

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi

Equipment:

  • Body Weight

Dead Hangs

Primary Muscles:

  • Erector Spinae
  • Abdominals
  • Biceps
  • Latissimus Dorsi
  • Hip Flexors

Equipment:

  • Body Weight

Deep Lunge with Rotation

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Gluteals
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Equipment:

Half Kneeling (HK) Hip Flexor Pulse

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Half Kneeling (HK) Hip Flexor Stretch

Primary Muscles:

  • Hip Flexors

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Gluteals

Equipment:

  • Body Weight

Pigeon Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

PVC Chuck Grabs (Shoulder Flexion)

Primary Muscles:

  • Latissimus Dorsi
  • Rotator Cuff
  • Triceps

Equipment:

  • Body Weight
  • PVC Pipe

PVC Half Kneeling (HK) Shoulder Abduction

Primary Muscles:

Equipment:

PVC Hip Hinge Practice

Primary Muscles:

  • Hamstrings
  • Gluteals

Equipment:

  • PVC Pipe

PVC Shoulder Extension

Primary Muscles:

  • Rotator Cuff
  • Deltoids

Equipment:

  • Body Weight
  • PVC Pipe

PVC Shoulder External Rotation

Primary Muscles:

  • Rotator Cuff

Equipment:

Quad Reaches

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Deltoids
  • Hip Flexors

Equipment:

  • Body Weight

Quadruped T-Spine Lumbar Lock

Primary Muscles:

  • Erector Spinae
  • Latissimus Dorsi
  • Pecs
  • Rhomboids
  • Rotator Cuff

Equipment:

  • Body Weight

Supine Band Stretch

Primary Muscles:

Equipment:

Walking Knee Tucks

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Walking Single Leg Deadlift

Primary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Gluteals
  • Obliques

Equipment:

  • Body Weight