Equipment: Bodyweight

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  • Scapular Shrug - (View 1)
    00:30
    Scapular Shrug - (View 1)

    Scapular Shrug - (View 1)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Latissimus dorsi
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Va...

  • Scapular Shrug - (View 2)
    00:30
    Scapular Shrug - (View 2)

    Scapular Shrug - (View 2)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Latissimus dorsi
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Va...

  • Scapular Shrug - (View 3)
    00:30
    Scapular Shrug - (View 3)

    Scapular Shrug - (View 3)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Latissimus dorsi
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Va...

  • Scapular Shrug - (All Views)
    00:30
    Scapular Shrug - (All Views)

    Scapular Shrug - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Latissimus dorsi
    - Spinalis thoracis

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Va...

  • Seated Knee-Up - (View 1)
    00:30
    Seated Knee-Up - (View 1)

    Seated Knee-Up - (View 1)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - Rectus abdominis

    HIP
    - Psoas major
    - Psoas minor

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique

  • Seated Knee-Up - (View 2)
    00:30
    Seated Knee-Up - (View 2)

    Seated Knee-Up - (View 2)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - Rectus abdominis

    HIP
    - Psoas major
    - Psoas minor

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique

  • Seated Knee-Up - (View 3)
    00:30
    Seated Knee-Up - (View 3)

    Seated Knee-Up - (View 3)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - Rectus abdominis

    HIP
    - Psoas major
    - Psoas minor

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique

  • Seated Knee-Up - (All Views)
    00:30
    Seated Knee-Up - (All Views)

    Seated Knee-Up - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - Rectus abdominis

    HIP
    - Psoas major
    - Psoas minor

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique

  • Self-Assisted One-Arm Push-Up - (View 3)
    00:30
    Self-Assisted One-Arm Push-Up - (View 3)

    Self-Assisted One-Arm Push-Up - (View 3)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (View 3) - LEFT
    00:30
    Self-Assisted One-Arm Push-Up - (View 3) - LEFT

    Self-Assisted One-Arm Push-Up - (View 3) - LEFT

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (View 2)
    00:30
    Self-Assisted One-Arm Push-Up - (View 2)

    Self-Assisted One-Arm Push-Up - (View 2)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (View 1) - LEFT
    00:30
    Self-Assisted One-Arm Push-Up - (View 1) - LEFT

    Self-Assisted One-Arm Push-Up - (View 1) - LEFT

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (View 2) - LEFT
    00:30
    Self-Assisted One-Arm Push-Up - (View 2) - LEFT

    Self-Assisted One-Arm Push-Up - (View 2) - LEFT

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (View 1)
    00:30
    Self-Assisted One-Arm Push-Up - (View 1)

    Self-Assisted One-Arm Push-Up - (View 1)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (All Views) - LEFT
    00:30
    Self-Assisted One-Arm Push-Up - (All Views) - LEFT

    Self-Assisted One-Arm Push-Up - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Self-Assisted One-Arm Push-Up - (All Views)
    00:30
    Self-Assisted One-Arm Push-Up - (All Views)

    Self-Assisted One-Arm Push-Up - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius

    CHEST
    - Serratus anterior

    ABS
    - Ext...

  • Roman Chair Side Bends - (View 3)
    00:30
    Roman Chair Side Bends - (View 3)

    Roman Chair Side Bends - (View 3)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (View 2) - LEFT
    00:30
    Roman Chair Side Bends - (View 2) - LEFT

    Roman Chair Side Bends - (View 2) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (View 2)
    00:30
    Roman Chair Side Bends - (View 2)

    Roman Chair Side Bends - (View 2)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (View 1) - LEFT
    00:30
    Roman Chair Side Bends - (View 1) - LEFT

    Roman Chair Side Bends - (View 1) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (View 1)
    00:30
    Roman Chair Side Bends - (View 1)

    Roman Chair Side Bends - (View 1)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (View 3) - LEFT
    00:30
    Roman Chair Side Bends - (View 3) - LEFT

    Roman Chair Side Bends - (View 3) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (All Views)
    00:30
    Roman Chair Side Bends - (All Views)

    Roman Chair Side Bends - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (All Views) - LEFT
    00:30
    Roman Chair Side Bends - (All Views) - LEFT

    Roman Chair Side Bends - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

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