Скачать или смотреть Rock-Solid Hip and Hamstring Micro Workout

Suspension hip extensions and hip abductions are a great way to work your entire posterior chain without any stress on the lower back, or the need for complicated ab/adduction machines.

Perform 8 hip extensions, be sure to keep your knees bent 90 degrees, and then immediately complete 12 hip abductions with the legs straight. rest as needed before performing another set, and do as many sets as necessary to work the muscles to a high state of fatigue.

Suspension resources:
DIY Prussik Trainer:    • Simple & Easy DIY Calisthenics Gym  
DIY Bowline Trainer:    • The Cheap  and Portable Bowline Suspe...  

NOSSK Suspension Equipment: http://bit.ly/33nlhKq

Micro Workouts Book on Amazon: https://amzn.to/37YrzEi

Day 1: Chest & Triceps workout:    • Suspension Chest & Triceps Micro Workout  
Day 2: Building a thicker back and Lats:    • Thicker Back & Lats Suspension Micro ...  
Day 3: Quad blasting squats:    • Suspension Micro Workout for Bigger Q...  
Day 4: Killer Abs on the Rings:    • Instense Ring Ab and Core Micro Workout