Intermediate

Explosive australian pull ups

Biceps - External rotators - Lats - Lower trapezius - Posterior deltoid

Explosive australian pull ups

Get into a low bar and with a pronated grip.
Place your body underneath the bar, with your legs bent or extended.
Perform an explosive arm flexion, so that your chest reaches the bar and you can separate your hands from it.
Extend your arms again to complete a repetition.

Sessions

Ginoris Thrust Beginners

Beginner

Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders

Yerai Thrust

Advanced

Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders ∙ Triceps

Chamber Arms

Intermediate

Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Triceps

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Parallel bar knee twists

Parallel bar knee twists

Beginner

Abs ∙ Obliques ∙ HipFlexors ∙ Lats

Elbow-assisted one arm pull-up

Elbow-assisted one arm pull-up

Intermediate

Biceps ∙ Lats ∙ Forearms

Shoulder rotation

Shoulder rotation

Beginner

AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps

Neck and Abs extensions

Neck and Abs extensions

Beginner

Abs ∙ UpperChest ∙ LowerChest ∙ Lats

Double pull-ups

Double pull-ups

Advanced

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid

Advanced tucked front lever

Advanced tucked front lever

Intermediate

Abs ∙ Lats