Beginner
Isometric scapular protraction
Triceps - Lower chest - Upper chest
- Get into a push-up position, with arms fully extended.
- Try to raise your upper back higher than normal, so that the upper back is rounded.
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Back lever
Intermediate
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Partial supine tucked back pull
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Biceps and Chest extensions
Beginner
Biceps ∙ LowerChest ∙ UpperChest