Mesías sequence
Abs - Anterior deltoids - Biceps - Calves - External rotators - Forearms - Glutes - Hamstrings - Hip flexors - Lats - Lower chest - Lower trapezius - Lumbar - Obliques - Quadriceps - Posterior deltoid - Serratus - Lateral deltoid - Tibialis - Triceps - Upper chest - Upper trapezius
- This sequence is designed to try to work the greatest number of muscles possible in a single exercise.
- It consists of 4 explosive lunges with change, a burpee with a strong jump, a jump to the bar, a row on the bar with pullover, a tucked planche on the bar and finally 2 L sits with 1 arm.
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L sit a tucked planche
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Partial supine tucked back pull
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
L-sit to handstand
Advanced
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Sphinx push-ups
Intermediate
Triceps ∙ Abs
Spiderman push-ups
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ UpperChest
Dips with swing
Advanced
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
