Exercises

Dragon Flag

Name: Dragon Flag Muscle Groups: Abdomen, obliques, latissimus dorsi. Description: Lie on your back on the exercise bench. Bend your elbows over your head and grasp the sides of the bench with your hands. Your neck and spine...

Inverted Calf Raises

Name: Inverted Calf Raises Muscle Groups: Gastrocnemius Description: Standing calf raises are executed with one or both feet on a raised surface with the heel lower than the toes. The exercise is performed by raising the...

Step Ups

Name: Step Ups Muscle Groups: Quadriceps, glutes, calves. Description: Use a chair or any elevated platform. Stand upright with the platform in front of you. Pick up your leg and step up unto the platform and push off with...

Bench Dips

Name: Bench Dips Muscle Groups: Triceps, chest, some deltoids. Description: Position yourself on a bench and place your hands on the edge of the bench right next to your hips. Then slide off of the bench until you’re...

Glute kickbacks

Name: Glute kickbacks Muscle Groups: Glutes, hamstrings. Description: Standing on your knees and locked arms facing down, raise one leg up away from your torso while keeping it bent and contracted. The thigh should become...

Lunges

Name: Lunges Muscle Groups: Quadriceps, hamstrings, glutes, calves. Description: Stand upright feet together, take a big step forward and touch your knee to the floor. Make sure your knee is above your ankle on the stepping...

Leg raises

Name: Leg raises Muscle Groups: Abdomen, hip flexors, rectus femoris (if done on horizontal bar). Description: Lie on the floor on your back. Keep the lower back in contact with the floor and place hands to sides or under...

Calf raises

Name: Calf raises Muscle Groups: Calf muscle (Gastrocnemius) Description: Standing calf raises are executed with one or both feet on a raised surface with the heel lower than the toes. The exercise is performed by raising...

Human flag

Name: Human flag Muscle Groups: Abdomen, obliques, shoulders, latissimus dorsi, full body. Description: The person will grab a vertical object such as a pole or tree trunk, with both hands palms pronated. The practitioner...

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