45º back lever
Lumbar - Anterior Deltoid - 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
Intermediates back lever
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Abs
Eren Back Lever
Intermediate
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius
Mikasa Back Lever
Intermediate
Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius
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Traps t-pull
ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid ∙ Triceps
Assisted hefesto on ground without support
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
Low bar swing
Triceps ∙ LowerChest ∙ Lumbar
Isometric L sit on dip bar
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
Kettlebell thrusters
Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius