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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Fallen tucked flag

Fallen tucked flag

Intermediate

Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Asymmetric pull-ups

Asymmetric pull-ups

Intermediate

Biceps ∙ Lats

Australian chin ups

Australian chin ups

Beginner

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators

Isometric L sit on bar

Isometric L sit on bar

Intermediate

Abs ∙ HipFlexors ∙ Lats ∙ Forearms

Short supine pull-ups

Short supine pull-ups

Beginner

Biceps ∙ Lats

Olympic muscle up

Olympic muscle up

Intermediate

Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps