Fallen flag
Obliques - Abs - Anterior Deltoid - 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.
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Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Muscle up to front lever
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Forearms ∙ Lats ∙ LowerChest ∙ Triceps
Swing and three quarter turn
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms
Elastic band assisted pull-ups
Biceps ∙ Lats
Handstand to pseudo-planche
Triceps ∙ AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Isometric scapular protraction
Triceps ∙ LowerChest ∙ UpperChest