Front lever pull-ups
Biceps - Abs - Lats - Rear Deltoid - Lower Trapezius
- Get into a front lever position.
- Perform an elbow flexion so that your abs touch the bar, while keeping your body completely straight.
- Return to the starting position to complete one repetition.
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Lumbar crunch
Lumbar ∙ Glutes ∙ Hamstrings ∙ RearDeltoid
Prone pull-ups on rings
Biceps ∙ Lats
Neutral pull-ups
Biceps ∙ Lats
Neck and abs extensions
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Swing and three quarter turn
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms
One arm push-ups
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques