One arm front lever
Biceps - Obliques - Abs - Lats
- On a bar, holding with one hand.
- Lift your legs and torso so that they are as parallel to the ground as possible.
- The more perfect the parallel and the straighter the line between torso and legs, the cleaner the movement will be.
- The arm you are holding on to should be locked.
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Biceps ∙ Lats
Neck and abs extensions
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Back lever
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Burpees
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Flag grip familiarization
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Short supine pull-ups
Biceps ∙ Lats