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
Intermediate
Biceps ∙ Lats
Half front lever
Intermediate
Abs ∙ Lats ∙ Biceps
Tucked front lever to inverted hang on rings
Intermediate
Biceps ∙ Abs ∙ Lats
Knee raises on dip bar
Beginner
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
Back lever
Intermediate
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
