Beginner
One arm front lever warm-up
Biceps - Lats - Lower trapezius
- At a low bar.
- Position yourself in a one-handed front lever with your feet on the ground.
- Rotate your torso, achieving the greatest possible amplitude, use the free hand to help facilitate the movement.
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Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
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Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps
Dragon flag
Intermediate
Biceps ∙ Abs ∙ Lats
Swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
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Beginner
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Neutral explosive pull-up
Intermediate
Biceps ∙ Lats