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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Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid
Negative dips with jump
Triceps ∙ UpperChest ∙ AnteriorDeltoid
Bulgarian dips on rings
Triceps ∙ ExternalRotators ∙ LowerChest
T push-ups
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Bench dips
Triceps ∙ LowerChest
Muscle up to front lever
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