BASIC

EXERCISE
 Flexibilit
Forward Lunges
y
 hamstring
 quadriceps
 gluteus maximus

Seat Side Straddle

 Hip flexors
 Side abdominal muscles
 Psoas muscles

Muscular
Strength
Glute Bridge
 Glutes
 Gluteus maximus

Side Planks
 Obliques
Muscular
Chest Press Endurance
– optional rang dumbbell

 pectoral
 Deltoids
 Triceps
Push-ups
 Chest muscle
 Deltoids
 Abdominal
 Flexibilit
Forward Lunges
y
 hamstring
 quadriceps
 gluteus maximus

Seat Side Straddle

 Hip flexors
 Side abdominal muscles
 Psoas muscles

Muscular
Strength
Glute Bridge
 Glutes
 Gluteus maximus

Side Planks
 Obliques
Muscular
Chest Press Endurance
– optional rang dumbbell

 pectoral
 Deltoids
 Triceps
Push-ups
 Chest muscle
 Deltoids
 Abdominal
 Flexibility
Forward Lunges
 hamstring
 quadriceps
 gluteus maximus

Seat Side Straddle

 Hip flexors
 Side abdominal muscles
 Psoas muscles

Muscular Strength
Glute Bridge
 Glutes
 Gluteus maximus

Side Planks
 Obliques
 Muscular Endurance
Chest Press – optional rang dumbbell

 pectoral
 Deltoids
 Triceps

Push-ups
 Chest muscle
 Deltoids
 Abdominal