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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Swing and three quarter turn

Swing and three quarter turn

Intermediate

Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms

Shoulder rotation

Shoulder rotation

Beginner

AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps

Short supine pull-ups

Short supine pull-ups

Beginner

Biceps ∙ Lats

Tucked flag elevations

Tucked flag elevations

Intermediate

Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Pole assisted impossible dip rep

Pole assisted impossible dip rep

Intermediate

Triceps ∙ Abs ∙ LowerChest

Tornado 360

Tornado 360

Intermediate

Biceps ∙ Obliques ∙ Abs ∙ Lats