Equipment: Bodyweight

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  • Kneeling Donkey Kick - (View 1)
    00:30
    Kneeling Donkey Kick - (View 1)

    Kneeling Donkey Kick - (View 1)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [R] Iliocostalis thoracis
    - [R] Spinalis thoracis

    GLUTES
    - [R] Gluteus medius
    - [R] Gluteus minimus

    HIP
    - [R] Adductor magnus
    - [R] Adductor longus
    - [R] Adductor brevis

    H...

  • Kneeling Donkey Kick - (View 1) - LEFT
    00:30
    Kneeling Donkey Kick - (View 1) - LEFT

    Kneeling Donkey Kick - (View 1) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [L] Iliocostalis thoracis
    - [L] Spinalis thoracis

    GLUTES
    - [L] Gluteus medius
    - [L] Gluteus minimus

    HIP
    - [L] Adductor magnus
    - [L] Adductor longus
    - [L] Adductor brevis

    H...

  • Kneeling Donkey Kick - (View 2)
    00:30
    Kneeling Donkey Kick - (View 2)

    Kneeling Donkey Kick - (View 2)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [R] Iliocostalis thoracis
    - [R] Spinalis thoracis

    GLUTES
    - [R] Gluteus medius
    - [R] Gluteus minimus

    HIP
    - [R] Adductor magnus
    - [R] Adductor longus
    - [R] Adductor brevis

    H...

  • Kneeling Donkey Kick - (View 2) - LEFT
    00:30
    Kneeling Donkey Kick - (View 2) - LEFT

    Kneeling Donkey Kick - (View 2) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [L] Iliocostalis thoracis
    - [L] Spinalis thoracis

    GLUTES
    - [L] Gluteus medius
    - [L] Gluteus minimus

    HIP
    - [L] Adductor magnus
    - [L] Adductor longus
    - [L] Adductor brevis

    H...

  • Kneeling Donkey Kick - (View 3)
    00:30
    Kneeling Donkey Kick - (View 3)

    Kneeling Donkey Kick - (View 3)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [R] Iliocostalis thoracis
    - [R] Spinalis thoracis

    GLUTES
    - [R] Gluteus medius
    - [R] Gluteus minimus

    HIP
    - [R] Adductor magnus
    - [R] Adductor longus
    - [R] Adductor brevis

    H...

  • Kneeling Donkey Kick - (View 3) - LEFT
    00:30
    Kneeling Donkey Kick - (View 3) - LEFT

    Kneeling Donkey Kick - (View 3) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [L] Iliocostalis thoracis
    - [L] Spinalis thoracis

    GLUTES
    - [L] Gluteus medius
    - [L] Gluteus minimus

    HIP
    - [L] Adductor magnus
    - [L] Adductor longus
    - [L] Adductor brevis

    H...

  • Kneeling Donkey Kick - (All Views)
    00:30
    Kneeling Donkey Kick - (All Views)

    Kneeling Donkey Kick - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [R] Iliocostalis thoracis
    - [R] Spinalis thoracis

    GLUTES
    - [R] Gluteus medius
    - [R] Gluteus minimus

    HIP
    - [R] Adductor magnus
    - [R] Adductor longus
    - [R] Adductor brevis

    H...

  • Kneeling Donkey Kick - (All Views) - LEFT
    00:30
    Kneeling Donkey Kick - (All Views) - LEFT

    Kneeling Donkey Kick - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - [L] Iliocostalis thoracis
    - [L] Spinalis thoracis

    GLUTES
    - [L] Gluteus medius
    - [L] Gluteus minimus

    HIP
    - [L] Adductor magnus
    - [L] Adductor longus
    - [L] Adductor brevis

    H...

  • Leg Raises (Bent Leg) - (View 1)
    00:30
    Leg Raises (Bent Leg) - (View 1)

    Leg Raises (Bent Leg) - (View 1)

    ///// 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
    - Posteri...

  • Leg Raises (Bent Leg) - (View 2)
    00:30
    Leg Raises (Bent Leg) - (View 2)

    Leg Raises (Bent Leg) - (View 2)

    ///// 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
    - Posteri...

  • Leg Raises (Bent Leg) - (View 3)
    00:30
    Leg Raises (Bent Leg) - (View 3)

    Leg Raises (Bent Leg) - (View 3)

    ///// 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
    - Posteri...

  • Leg Raises (Straight Leg) - (View 1)
    00:30
    Leg Raises (Straight Leg) - (View 1)

    Leg Raises (Straight Leg) - (View 1)

    ///// 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
    - Posteri...

  • Leg Raises (Straight Leg) - (View 2)
    00:30
    Leg Raises (Straight Leg) - (View 2)

    Leg Raises (Straight Leg) - (View 2)

    ///// 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
    - Posteri...

  • Leg Raises (Straight Leg) - (View 3)
    00:30
    Leg Raises (Straight Leg) - (View 3)

    Leg Raises (Straight Leg) - (View 3)

    ///// 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
    - Posteri...

  • Incline Leg Raises - (View 1)
    00:30
    Incline Leg Raises - (View 1)

    Incline Leg Raises - (View 1)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band
    - Adductor magnus

    QUADS
    ...

  • Incline Leg Raises - (View 2)
    00:30
    Incline Leg Raises - (View 2)

    Incline Leg Raises - (View 2)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band
    - Adductor magnus

    QUADS
    ...

  • Incline Leg Raises - (View 3)
    00:30
    Incline Leg Raises - (View 3)

    Incline Leg Raises - (View 3)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band
    - Adductor magnus

    QUADS
    ...

  • Leg Raises (Bent Leg) - (All Views)
    00:30
    Leg Raises (Bent Leg) - (All Views)

    Leg Raises (Bent Leg) - (All Views)

    ///// 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
    - Posteri...

  • Leg Raises (Straight Leg) - (All Views)
    00:30
    Leg Raises (Straight Leg) - (All Views)

    Leg Raises (Straight Leg) - (All Views)

    ///// 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
    - Posteri...

  • Incline Leg Raises - (All Views)
    00:30
    Incline Leg Raises - (All Views)

    Incline Leg Raises - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band
    - Adductor magnus

    QUADS
    ...

  • Low Box Squat - (All Views)
    00:30
    Low Box Squat - (All Views)

    Low Box Squat - (All Views)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus
    - Gluteus medius
    - Gluteus minimus

    HAMSTRINGS
    -...

  • Low Box Squat - (View 1)
    00:30
    Low Box Squat - (View 1)

    Low Box Squat - (View 1)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus
    - Gluteus medius
    - Gluteus minimus

    HAMSTRINGS
    -...

  • Low Box Squat - (View 2)
    00:30
    Low Box Squat - (View 2)

    Low Box Squat - (View 2)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus
    - Gluteus medius
    - Gluteus minimus

    HAMSTRINGS
    -...

  • Low Box Squat - (View 3)
    00:30
    Low Box Squat - (View 3)

    Low Box Squat - (View 3)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus
    - Gluteus medius
    - Gluteus minimus

    HAMSTRINGS
    -...

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