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).
Routines
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Isometric side step push up
Beginner
Triceps ∙ Abs ∙ LowerChest ∙ Glutes
Pike push ups with elevation
Advanced
AnteriorDeltoid ∙ Serratus ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Tucked back lever pull ups with close grip
Intermediate
Biceps ∙ AnteriorDeltoid ∙ UpperChest
Slow Muscle up on Rings
Advanced
Triceps ∙ Biceps ∙ Lats ∙ LowerChest ∙ Abs
Kettlebell half get up
Intermediate
Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest
Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
