Beginner
Active mobility of shoulder flexion on the ground
Anterior deltoids - Lats
![Active mobility of shoulder flexion on the ground](https://cdn.calisteniapp.com/images/exercise/full/EX507.jpg)
- Lying face down on the ground with arms extended.
- Lift them so that they don't touch the ground.
- 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 raising the chest off the ground or arching the back.
- For greater difficulty and effectiveness, perform it with pelvic retroversion, so that the lumbar is completely straight.
You may also like
![Isometric dips](https://cdn.calisteniapp.com/images/exercise/full/EX306.jpg)
Isometric dips
Beginner
Triceps ∙ LowerChest ∙ AnteriorDeltoid
![Close Grip Chin Ups](https://cdn.calisteniapp.com/images/exercise/full/EX622.jpg)
Close Grip Chin Ups
Intermediate
Biceps ∙ Lats
![Kettlebell snatch](https://cdn.calisteniapp.com/images/exercise/full/EX571.jpg)
Kettlebell snatch
Intermediate
Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
![Explosive australian chin ups](https://cdn.calisteniapp.com/images/exercise/full/EX588.jpg)
Explosive australian chin ups
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
![Molotov push-ups](https://cdn.calisteniapp.com/images/exercise/full/EX606.jpg)
Molotov push-ups
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Abs
![Rocking back bridge](https://cdn.calisteniapp.com/images/exercise/full/EX670.jpg)
Rocking back bridge
Intermediate
Glutes ∙ Hamstrings ∙ Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius