L-sit to advanced tucked front lever
Abs - Hip flexors - Lats - Biceps
- From the L-sit position on the bar.
- Use your back muscles to lift your body up to perpendicular with the ground.
- Hold the advanced tucked front lever position for one second.
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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
L-sit pull-up with supine turn
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms
Aztec push-ups
Advanced
Triceps ∙ Abs ∙ HipFlexors ∙ UpperChest ∙ LowerChest
Front Split
Advanced
Hamstrings ∙ HipFlexors ∙ Quadriceps
Negative straddle flag
Intermediate
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ Abs ∙ Obliques ∙ Lats ∙ UpperChest ∙ UpperTrapezius
Dragon flag raises
Advanced
Abs ∙ Biceps ∙ Lats
