Advanced
Front lever row to pike and negative
Biceps - Abs - Hip flexors - Lats

- In the bar, lift your legs and flex your hips to get into a rowing position.
- Then extend your hips with your legs up to move into a pike position.
- From there, lower a front lever negative for at least 3 seconds.
You may also like

Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest

Straddle hollow body hold
Intermediate
Abs

Archer pull-ups
Advanced
Biceps ∙ Lats

Asymmetric pull-ups
Intermediate
Biceps ∙ Lats

Headbangers
Intermediate
Biceps ∙ Lats ∙ Abs

Supine pull-ups in L
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats