Intermediate
45º back lever
Lumbar - Anterior deltoids - Lower chest - Triceps

- Perform a pull-up.
- Instead of a 10 cm separation from the bar, aim to stay at a 45° angle relative to the ground (diagonal).
Sessions
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Bicep curl on rings
Intermediate
Biceps ∙ AnteriorDeltoid

Kettlebell L sit toe reacher
Beginner
Abs ∙ Triceps ∙ LowerChest ∙ UpperChest

Korean dips with extension
Advanced
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest

Kettlebell sumo deadlift
Beginner
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar

Knee push-ups
Beginner
Triceps ∙ LowerChest