Olympic muscle up progression
Abs - Hip Flexors - Lats
- At the bar, perform a backward swing by slightly pushing out the chest.
- When returning back, lift the legs up until they touch the bar, with the knees slightly bent.
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Back lever
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Tucked front lever rows on rings
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Extended curl on rings
Biceps ∙ Lats ∙ RearDeltoid
Wide grip supine pull-ups
Biceps ∙ Lats
Cat-cow pose
Abs ∙ Hamstrings ∙ Glutes
Advanced fallen tucked front lever
Abs ∙ Lats