Middle Back | MindFit Warrior

Medball Skater Twist Core

Equipment: Medball

Movements: Hip Dominant, Integrated Exercise, Scapular Protract, Scapular Retract, Unilateral

Muscles: Biceps, Gluteus Maximus, Gluteus Medius, Middle Back, Obliques Abs

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Medball Spiral Hip Power Forward Lunge L2

Equipment: Medball

Movements: Hinge, Hip Extension, Scapular Protract, Scapular Retract, Unilateral

Muscles: Biceps, Core Strength, Gluteus Maximus, Gluteus Medius, Hamstrings, Latissimus Dorsi, Middle Back, Obliques Abs, Quads

Medball Spiral Hip Power Forward Lunge L2

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Medball Spiral Hip Power Forward Lunge L1

Equipment: Medball

Movements: Hinge, Hip Extension, Scapular Protract, Scapular Retract, Unilateral

Muscles: Biceps, Glutes, Gluteus Maximus, Middle Back, Obliques Abs, Quads

Medball Spiral Hip Power Forward Lunge L1

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Medball Twist Core Upper Body

Equipment: Medball

Movements: Scapular Protract, Scapular Retract, Unilateral

Muscles: Abs, Core Strength, Latissimus Dorsi, Middle Back, Obliques Abs

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Quad Core Pull Band Diagonal 1 (L1,L2,L3,L4 prog)

Equipment: Band

Movements: Integrated Exercise, Unilateral

Muscles: Abs, Deltoids, Lower Traps, Middle Back, Obliques Abs

Quad Core Pull Band Diagonal 1 (L1,L2,L3,L4 prog)

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MW Shiko Squat to Split Squat ISO Hold

Equipment: No equipment

Movements: External Rotation, Hip Dominant, Hip Extension, Hip rotation, Integrated Exercise, Internal Rotation, Unilateral

Muscles: Glutes, Gluteus Maximus, Middle Back, Quads

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Quad Hip Extension + Shoulder Tap to Arm Out

Equipment: No equipment

Movements: Hip Dominant, Hip Extension, Integrated Exercise, Scapular Retract, Unilateral

Muscles: Glutes, Gluteus Maximus, Middle Back

Quad Hip Extension + Shoulder Tap to Arm Out

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MW Bodyweight Power Jumping Squat

Equipment: No equipment

Movements: Knee Dominant, Scapular Retract

Muscles: Gluteus Maximus, Lower Traps, Middle Back, Quads

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MW Bodyweight Squat Jumping Prep L1

Equipment: No equipment

Movements: Knee Dominant, Scapular Retract

Muscles: Gluteus Maximus, Lower Traps, Middle Back, Quads

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MW Bodyweight Power Squat (L1+L2)

Equipment: No equipment

Movements: Knee Dominant, Scapular Retract

Muscles: Gluteus Maximus, Lower Traps, Middle Back, Quads

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