Beginner
Neck and Abs extensions
Abs - Upper chest - Lower chest - Lats
- Stand with your feet shoulder-width apart and join your hands together.
- Lift them up as high as you can, gently stretching your back and neck backwards.
Routines
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Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
Incline push-ups
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Triceps ∙ LowerChest
Fallen tucked front lever
Intermediate
Abs ∙ Biceps ∙ Lats
Knuckle push-up
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Triceps ∙ UpperChest ∙ LowerChest
Pike on the bar
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Abs ∙ Biceps ∙ Lats
Fallen tucked flag
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Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius