Intermediate

Fallen flag

Obliques - Abs - Anterior deltoids - Lats - Triceps - Upper chest - Upper trapezius - Biceps

On a pull-up bar or a vertical bar.
Place one hand higher than your head and the other at waist level.
Stretch your legs aiming for a 45-degree angle relative to the ground.
Maintain that position for a specified amount of time.

Sessions

Flag & Planche

Intermediate

Shoulders ∙ Triceps ∙ Chest ∙ Trapezius ∙ Abs ∙ Back

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Supine muscle up

Supine muscle up

Advanced

Biceps ∙ Triceps ∙ Lats ∙ LowerChest

One arm scapular retraction

One arm scapular retraction

Intermediate

Lats ∙ LowerTrapezius ∙ Forearms

Frog to handstand

Frog to handstand

Advanced

Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus

Isometric push-ups

Isometric push-ups

Beginner

Triceps ∙ Abs ∙ LowerChest ∙ UpperChest

Cat-cow pose

Cat-cow pose

Beginner

Abs ∙ Hamstrings ∙ Glutes

Incline push-ups

Incline push-ups

Beginner

Triceps ∙ LowerChest