Intermediate
Air-walking pull-ups
Abs - Biceps - Lats - Hip flexors
- On a bar, perform pull-ups while moving your feet in sync with the ascent, giving the impression that you are climbing an imaginary staircase.
- Descend, retracing your steps.
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Partial impossible dip rep
Intermediate
Triceps ∙ Abs ∙ LowerChest
Triceps extensions against the wall
Advanced
Triceps ∙ Abs ∙ UpperChest
One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques
Front lever
Advanced
Abs ∙ Lats ∙ Biceps
Spiderman push-ups
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ UpperChest
