Isometric knee raises

Abs - Hip Flexors - Forearms

Isometric knee raises

Hang from the bar.
Bend your legs and raise them until your thighs form a right angle with your torso.
Hold this position for a certain amount of time.

Sessions

Abdul transformation routine

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes

Abdul god level transformation routine

Intermediate

Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves

Abs at the park - Yerai

Beginner

Abs ∙ Obliques

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Back lever

Back lever

Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps

Pike on the bar

Pike on the bar

Abs ∙ Biceps ∙ Lats

Front lever

Front lever

Abs ∙ Lats ∙ Biceps

Dragon flag raises

Dragon flag raises

Abs ∙ Biceps ∙ Lats

One arm tucked front lever

One arm tucked front lever

Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors

Flag elevations

Flag elevations

Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius