Beginner

Bar Swing

Biceps - Forearms - Abs - Lats

Bar Swing

Hang from the bar and thrust your legs forward, as if you were kicking someone in front of you with the sole of your foot.
Follow the swinging motion and when you reach the back of the bar, make a small adjustment with your hands, giving a slight pull and start again.

Sessions

Freestyle warm up

Beginner

Biceps ∙ Forearms ∙ Abs ∙ Dorsals

Monkey Freestyle Basics

Intermediate

Biceps ∙ Forearms ∙ Dorsals ∙ Abs ∙ Triceps ∙ Chest

Billy Dynamics Introduction

Beginner

Biceps ∙ Dorsals ∙ Forearms ∙ Trapezius ∙ Shoulders ∙ Rotators

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Shoulder and scapula rotations

Shoulder and scapula rotations

Beginner

AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius

Elbow assisted one arm tucked front lever

Elbow assisted one arm tucked front lever

Intermediate

Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors

False grip hang with stretched arms

False grip hang with stretched arms

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Forearms

False grip hang with bent arms

False grip hang with bent arms

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Biceps ∙ Forearms

Front lever raises

Front lever raises

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L-sit pull-up with supine turn

L-sit pull-up with supine turn

Intermediate

Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms