Intermediate
Negative straddle flag
Biceps - Triceps - Anterior deltoids - Abs - Obliques - Lats - Upper chest - Upper trapezius
- On a pull-up bar or vertical bar, place your hands in a flag position.
- Use a jump to help you and bring your legs up so you are vertical with respect to the ground.
- Then open and extend them fully.
- Slowly lower yourself until your back is parallel to the ground.
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Shoulder shake
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
Elbow assisted one arm tucked front lever
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors
Tricep extensions on rings
Intermediate
Triceps ∙ Abs
Supine pull ups on rings
Intermediate
Biceps
Neck and Abs extensions
Beginner
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Support position with rotation on rings
Beginner
Triceps ∙ Biceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
