Narrow grip muscle up
Biceps - Triceps - Lats - Lower Chest
- Similar to the muscle up but with hands joined together.
- It is not necessary for the hands to touch as this position can sometimes cause issues with the wrists.
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Australian archer pull-ups
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Swing for 540
Biceps ∙ Abs ∙ Forearms ∙ Lats
Advanced l-sit on parallel bars
Abs ∙ Triceps ∙ HipFlexors ∙ RearDeltoid ∙ LowerChest
Touch and half turn for 540
Biceps ∙ Abs ∙ Obliques ∙ Lats
Scapular protractions
Triceps ∙ LowerChest ∙ UpperChest ∙ Abs
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius