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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Half burpees

Half burpees

Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest

Molotov push-ups

Molotov push-ups

Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Abs

Pelvic retroversion with open legs

Pelvic retroversion with open legs

Abs ∙ Glutes ∙ Hamstrings

Advanced tucked front lever pull-ups

Advanced tucked front lever pull-ups

Abs ∙ Biceps ∙ Lats

Swing and half turn

Swing and half turn

Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats

Shoulder-assisted one arm pull-ups

Shoulder-assisted one arm pull-ups

Biceps ∙ Forearms ∙ Lats