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

Olympic muscle up

Olympic muscle up

Intermediate

Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps

False grip isometric high pull-up

False grip isometric high pull-up

Beginner

Biceps ∙ Forearms ∙ Lats

Active mobility of shoulder flexion on the ground

Active mobility of shoulder flexion on the ground

Beginner

AnteriorDeltoid ∙ Lats

Floor row with elastic band

Floor row with elastic band

Beginner

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid

Fallen flag

Intermediate

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