Beginner
Pole shoulders stretching
Lats - Lower chest
- Position yourself in front of a post, vertical bar, or door frame.
- Reach up with one arm and rest the top of it against the post.
- Advance your body slightly to achieve maximum shoulder extension.
- Hold that position for a set amount of time.
Routines
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Active mobility of shoulder flexion
Beginner
AnteriorDeltoid ∙ Lats
Narrow grip pull-ups
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Half front lever
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Tucked front lever to inverted hang on rings
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Knee raises on dip bar
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Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
Back lever
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Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps