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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Elbow dips

Elbow dips

Intermediate

Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms

L sit raises on dip bar

L sit raises on dip bar

Intermediate

Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest

Shoulder extensions on the bar

Shoulder extensions on the bar

Beginner

UpperChest ∙ AnteriorDeltoid

Low traps pull

Low traps pull

Beginner

Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius

Assisted handstand push-up

Assisted handstand push-up

Intermediate

Triceps ∙ AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius

Narrow grip muscle up

Narrow grip muscle up

Advanced

Biceps ∙ Triceps ∙ Lats ∙ LowerChest