Elbow lean frontal
Abs - Anterior Deltoid - Upper Chest
- On the ground in abdominal plank position.
- Turn the elbows so that your forearms and hands are united and make a hollow position, with scapular protraction and pelvic retroversion.
- Take your weight forward as much as possible without losing the position.
- Keep this position for a certain time.
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Pseudoplanche
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Shoulder extension
Lats ∙ LowerChest ∙ UpperChest
Elbow push-ups
Triceps ∙ LowerChest ∙ UpperChest
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
L sit pullover to L sit
Abs ∙ Biceps ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Leg raises on the ground
Abs ∙ HipFlexors