Planche lean with jumps to full
Abs - Anterior Deltoid - Serratus - Triceps - Upper Chest - Upper Trapezius
- Get into a planche lean position.
- Lift one foot and take a small jump with the other, so that both feet are in the air and you try to hold the position for a moment.
- Fall with the other foot to complete one repetition.
- Alternate each foot in each repetition so that you don't always do it with the same one.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Extended leg hip raises
Abs
Advanced plank
Abs
Push-ups plank with alternating leg raises
LowerChest ∙ Triceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
Ring back lever
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Spartan push-ups
Triceps ∙ UpperChest ∙ LowerChest