Intermediate
Hollow dip hold
Triceps - Abs - Lower chest
- On parallel bars, perform a scapular protraction so that the upper back is rounded.
- And a scapular depression, so that the shoulders lower and you tighten the back.
- As for the core, tighten the abdominals, glutes, and femoral muscles so that you execute a pelvic retroversion and have the lumbar area without arching.
- Keep the legs straight and tense so that the whole body forms a compact block.
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps
Muscle up with grip change
Advanced
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Bar Knee raises
Beginner
Abs ∙ HipFlexors
Frogstand
Beginner
Triceps ∙ AnteriorDeltoid
Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
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