Elastic band assisted rings muscle up
Biceps - Triceps - Lats - Lower chest
- Hang from the rings in a pull-up position with the elastic band around your upper thighs.
- The band will provide upward force to help you complete the muscle up.
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Australian archer pull-ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Weighted handstand push-up with assistance
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
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
180º side vault on a low bar
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
Kettlebell swing with twist
Intermediate
Quadriceps ∙ Obliques ∙ AnteriorDeltoid ∙ Lumbar ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ LowerChest ∙ UpperTrapezius
Kettlebell snatch
Intermediate
Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus