Isometrics contractions

Set(s): 5 to 7 sets

Reps: hold the position between 10-12 seconds

  • Half Squats
  • One leg Deadlift
  • Half Pistol Squats
  • Push Up static + alternate foot lift
  • “Boat” position
  • Kneeling Quads/Abd  holding
  • Extended legs, extended arms, facing up, alternating leg raising
  • Arms extended, glute bridge position alternating bended legs up
  • Statics back lunge
  • Side plank raising leg + arm
  • One leg supported back lunge