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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Tucked front lever raises on rings

Intermediate

Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Flag elevations

Flag elevations

Intermediate

Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius

Planche lean push ups

Planche lean push ups

Intermediate

Triceps ∙ AnteriorDeltoid ∙ Abs ∙ UpperChest

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Hefesto with feet on the ground

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Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms

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Abs ∙ HipFlexors

One arm scapular retraction

One arm scapular retraction

Intermediate

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