Beginner

Lats extension with crossed hands

Lats

Lats extension with crossed hands

Grasping the vertical bar with your arms interlocked.
Lower yourself until your legs form a 90 degree angle, as if you were sitting.
Try to pull your hips back so you can feel the stretch in your back.

Sessions

Warm Up Routine

Beginner

Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators

Posture improvement

Beginner

Trapezius ∙ Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Biceps

Posture Correction and Compensation

Beginner

Rotators ∙ Trapezius ∙ Shoulders ∙ Biceps ∙ Chest ∙ Lumbar

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Tucked front lever

Tucked front lever

Beginner

Abs ∙ Biceps ∙ Lats ∙ HipFlexors

Tucked front lever raises on rings

Tucked front lever raises on rings

Intermediate

Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Neutral pull-ups

Neutral pull-ups

Intermediate

Biceps ∙ Lats

Muscle up

Muscle up

Intermediate

Biceps ∙ Triceps ∙ Lats ∙ LowerChest

Single leg front lever negative

Single leg front lever negative

Intermediate

Abs ∙ Biceps ∙ Lats

Isometric half-way prone pull-up

Isometric half-way prone pull-up

Beginner

Biceps ∙ Lats