Mixed grip muscle up
Biceps - Triceps - Lats - Lower chest
- Similar to the muscle up but with one hand in a prone position and the other supine.
- Helps improve freestyle tricks that are with a changed grip.
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Bicep curl on rings
Intermediate
Biceps ∙ AnteriorDeltoid
Explosive australian pull ups
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Partial supine push-ups with elbows forward
Intermediate
Biceps
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Front lever raises
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid
Kettlebell snatch
Intermediate
Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
