Beginner
Active mobility of shoulder flexion
Anterior deltoids - Lats
- On your knees on the ground.
- Extend your arms and raise them so that you reach a vertical position.
- The ideal would be for your arms to surpass the height of your head, so if you can't, try to achieve it over time.
- Avoid arching your back or pushing your chest forward.
- For greater difficulty and effectiveness, perform it with pelvic retroversion, so that the lumbar is completely straight.
Routines
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Kettlebell snatch
Intermediate
Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Air-walking pull-ups
Intermediate
Abs ∙ Biceps ∙ Lats ∙ HipFlexors
180º side vault
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Biceps ∙ Lats ∙ HipFlexors ∙ Abs
Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats
Kettlebell hip halo
Beginner
Abs ∙ AnteriorDeltoid ∙ SideDeltoid ∙ RearDeltoid ∙ Forearms
Elastic band assisted hefesto
Intermediate
Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps
