Advanced
Elbow assisted one arm tucked front lever raises
Biceps - Obliques - Abs - Hip flexors - Lats
- On a bar, gripping with one hand while the other is placed on the opposite elbow.
- Lift your legs, with your knees bent towards your chest, so that your back is as parallel to the ground as possible.
- Return to the starting position to complete one repetition. The arm you are gripping should remain locked throughout the movement.
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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
Clap between legs pull-ups
Advanced
Biceps ∙ Lats
Explosive pull-ups
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Fallen tucked flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
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Biceps ∙ Abs ∙ Lats
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms