Beginner

Scapular protractions

Triceps - Lower chest - Upper chest - Abs

Scapular protractions

On the floor in a push-up position with arms fully extended.
Push up to raise your back high, so it is rounded.
Return to the starting position to complete one repetition.
You must perform this movement without bending your arms at any time.

Sessions

Specific Shoulders Warm-up

Beginner

Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Triceps

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Single leg front lever negative

Single leg front lever negative

Intermediate

Abs ∙ Biceps ∙ Lats

Bar Knee raises

Bar Knee raises

Beginner

Abs ∙ HipFlexors

Pseudo push-ups

Pseudo push-ups

Intermediate

Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest

Standing posterior pelvic tilt

Standing posterior pelvic tilt

Beginner

Abs ∙ Glutes ∙ Hamstrings

Skin the cat

Skin the cat

Beginner

Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors

Biceps and Chest extensions

Biceps and Chest extensions

Beginner

Biceps ∙ LowerChest ∙ UpperChest