Bird Dog, Standing Crunches, Donkey Whips, Froggers, Crawl Up to Push Up

Bird Dog, Standing Crunches, Donkey Whips, Froggers, Crawl Up to Push Up

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Reverse Crunches Variation, Russian Twists with Medicine Ball
Tricep Dips
Russian Twist, Double Leg Stretch, Side Plank Leg Lift
Finger Push Ups, Prone Pull, Reverse Snow Angel, T-Lifts, Plank Row - Right, Plank Row - Left
Squat Variation, Pushups
Side Plank, Elbow Plank, Reverse Plank Leg Lifts, Elbow Plank Leg Lifts
Wall Walk Variation
Description:

1. Put your arm straight in front and lift the opposite leg behind you, making a straight line. Hold for a few seconds, then return to your hands and knees. Switch to the other side. 2. Stand with feet wider than hip-width apart. Put your hands behind your head. Engage your core and bring your left elbow to the left thigh doing a side crunch. Switch the sides and repeat the movements. 3. Start in a pushup position, but with your knees on the floor. Lift your right leg back and sideways. Move your leg from the back to the side repeating this movement. 4. Start in a plank position, legs and arms shoulder-width apart. Jump forward into a wide squat position. Jump back into the plank position. Repeat it. 5. Start with your palms flat on the floor. Crawl to the pushup position and do a pushup after that. Get back to the starting position crawling and repeat.

Muscle groups:

Gluteus, Calves, Chest, Core, Quads, Upper Back, Lower Back, Triceps, Hamstrings, Biceps

Equipment:

No Equipment

Trainer:

Jacob Nelson

Level:

Intermediate

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