False grip reversed hang
Forearms - Upper Trapezius
- Hang from the rings using a false grip, with the wrist above the lower part of the ring.
- Perform an isometric hold with your arms extended for a specified time.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Climber australian pull-ups on rings
Biceps ∙ Forearms ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Pike push-ups with elevation
AnteriorDeltoid ∙ Serratus ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
False grip hang with stretched arms
Forearms
Planche lean with jumps to full
Abs ∙ AnteriorDeltoid ∙ Serratus ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Front lever to front lever touch
Abs ∙ Biceps ∙ ExternalRotators ∙ Forearms ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid