Leg Raises (Bent Leg) - (All Views)
Captain Workout (Day 4) - PLYOMETRIC & ABS
•
30s
///// PRIMARY MUSCLES WORKED
ABS
- External oblique
- Rectus abdominis
- Pyramidalis
HIP
- Tensor fascia lata
- Iliopsoas
- Psoas major
- Psoas minor
QUADS
- Rectus femoris
///// SECONDARY MUSCLES WORKED
SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoid
BACK
- Latissimus dorsi
CHEST
- Serratus anterior
GLUTES
- Gluteus medius
HIP
- iliotibial band
- Sartorius
- Adductor longus
- Gracilis
- Pectineus
QUADS
- Vastus intermedius
- Vastus lateralis
- Vastus medialis
CALVES
- Extensor digitorum longus
- Gastrocnemius, lateral head
- Gastrocnemius, medial head
- Peroneus brevis
- Peroneus longus
- Soleus
- Tibialis anterior
- Flexor digitorum longus
- Extensor hallucis longus
Up Next in Captain Workout (Day 4) - PLYOMETRIC & ABS
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Machine Trunk Rotations - (All Views)
///// PRIMARY MUSCLES WORKED
ABS
- External oblique
- Rectus abdominis
- Internal oblique
- Pyramidalis///// SECONDARY MUSCLES WORKED
GLUTES
- Gluteus mediusHIP
- iliotibial band
- Sartorius
- Tensor fascia lata
- Adductor longus
- Gracilis
- Iliopsoas
- ... -
Machine Trunk Rotations - (All Views)...
///// PRIMARY MUSCLES WORKED
ABS
- External oblique
- Rectus abdominis
- Internal oblique
- Pyramidalis///// SECONDARY MUSCLES WORKED
GLUTES
- Gluteus mediusHIP
- iliotibial band
- Sartorius
- Tensor fascia lata
- Adductor longus
- Gracilis
- Iliopsoas
- ... -
Dumbbell Side Bends - (All Views)
///// PRIMARY MUSCLES WORKED
ABS
- [L] External oblique
- [L] Internal oblique
- [L] Rectus abdominis
- [L] Pyramidalis
