Advanced
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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Hamstrings ∙ HipFlexors ∙ Quadriceps
Leg assisted front lever pull-ups on parallel bars
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Handstand with posterior pelvic tilt facing the wall
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Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Elastic band assisted hefesto
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Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps
L front pull to pull-up
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Push-ups with scapular protraction
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