Beginner

Pike on the bar

Abs - Biceps - Lats

Pike on the bar

Position yourself on the bar and pass your legs through your hands.
Stretch so that you are vertical and separate your legs from the bar about 10 cm.
Hold this position for a determined amount of time.

Sessions

Beginners back lever

Beginner

Chest ∙ Abs ∙ Triceps ∙ Dorsals ∙ Shoulders ∙ Biceps

Intermediates back lever

Intermediate

Shoulders ∙ Chest ∙ Triceps ∙ Abs ∙ Lumbar ∙ Back

Armin Back Lever

Beginner

Chest ∙ Shoulders ∙ Triceps ∙ Abs ∙ Dorsals ∙ Hips

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Tucked front lever

Tucked front lever

Beginner

Abs ∙ Biceps ∙ Lats ∙ HipFlexors

Fallen tucked front lever

Fallen tucked front lever

Intermediate

Abs ∙ Biceps ∙ Lats

Back lever

Back lever

Intermediate

Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps

Jump-assisted muscle up

Jump-assisted muscle up

Beginner

Triceps ∙ Biceps ∙ Lats ∙ LowerChest

Burpee with pull-up

Burpee with pull-up

Intermediate

Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps

Up-middle-down isometric

Up-middle-down isometric

Intermediate

Biceps ∙ Lats