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Messiah sequence

  • Abs
  • Anterior Deltoid
  • Biceps
  • Calves
  • External Rotators
  • Forearms
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Lats
  • Lower Chest
  • Lower Trapezius
  • Lumbar
  • Obliques
  • Quadriceps
  • Rear Deltoid
  • Serratus
  • Side Deltoid
  • Tibialis
  • Triceps
  • Upper Chest
  • Upper Trapezius

Available on Calisteniapp for iOS and Android.

Messiah sequence
Level
Intermediate
Muscles
22
Equipment
Pull up bar

This exercise continues in the app.

Download Calisteniapp and find “Messiah sequence” in Exercises. If you already have the app, open it directly.

I have the app: open Messiah sequence
App Store ↗Google Play ↗

01 / Steps

How to do it

  1. This sequence is designed to try to work the greatest number of muscles possible in a single exercise.

  2. 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.

02 / Muscles

Muscles worked

  • Abs
  • Anterior Deltoid
  • Biceps
  • Calves
  • External Rotators
  • Forearms
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Lats
  • Lower Chest
  • Lower Trapezius
  • Lumbar
  • Obliques
  • Quadriceps
  • Rear Deltoid
  • Serratus
  • Side Deltoid
  • Tibialis
  • Triceps
  • Upper Chest
  • Upper Trapezius

03 / Skills

What it trains

How demanding this exercise is for each physical ability.

Strength60
Explosivity60
Technique60
Cardio60
Mobility60

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