PRISONER SQUAT
Target Muscle: quadriceps. hamstrings. glutes.
Anatomical Movement: Sitting down, Hip flexion, and Knee flexion.
CROSS PLANK
Target Muscle: muscle in abdominals, lower back, arms, and shoulders.
Anatomical Movement: Push up position, Knee flexion, Arm flexion.
GLUTE BRIDGE
Target Muscle: Gluteus maximus, Quadriceps. Hamstrings.
Anatomical Movement: Laying down, Heels into the floor, Tighten glutes.
AB PLANK
Target Muscle: Pectoralis Major, External Oblique, Serratus Anterior
Anatomical Movement: Push up position. Strengthens the Wrists and Hands. The wrist bends back
toward the top of the forearm.
CRUNCH
Target Muscle: Rectus Abdominis. External Oblique. Rectus Femoris
Anatomical Movement: rectus abdominis generates force, shortens, pulls on bones. pulling the ribcage
toward the pelvis. controlling the torso as it moves back to an extended position.