Intermediate

45º back lever

Lumbar - Anterior deltoids - Lower chest - Triceps

45º back lever

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

Intermediates back lever

Intermediate

Shoulders ∙ Chest ∙ Triceps ∙ Abs ∙ Lumbar ∙ Back

Eren Back Lever

Intermediate

Chest ∙ Shoulders ∙ Triceps ∙ Lumbar ∙ Abs ∙ Dorsals

Mikasa Back Lever

Advanced

Chest ∙ Shoulders ∙ Triceps ∙ Lumbar ∙ Abs ∙ Back

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Burpees

Burpees

Beginner

Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar

Elastic band assisted back lever

Elastic band assisted back lever

Intermediate

AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Lumbar

Incline push-ups

Incline push-ups

Beginner

Triceps ∙ LowerChest

Fallen flag

Intermediate

Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps

180º dips

180º dips

Advanced

Triceps

Ring Back Lever

Ring Back Lever

Advanced

Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps