Beginner
Isometric prone pull-ups
Biceps - Lats
- Jump until you get your chin above the bar in a pronated grip.
- Try to hold that position for a certain amount of time.
Routines
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Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Archer row on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Burpee with pull-up
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Isometric L sit on bar
Intermediate
Abs ∙ HipFlexors ∙ Lats ∙ Forearms
Advanced tucked front lever
Intermediate
Abs ∙ Lats
L front lever raises on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ HipFlexors
