Scapular retraction
Lower trapezius - Lats
- On a pull-up bar, hang in a pronated grip.
- Try to bring your scapulae together without bending your arms.
- This movement is known as scapular retraction.
Sessions
Front lever by movement patterns
Intermediate
Dorsals ∙ Abs ∙ Biceps ∙ Shoulders ∙ Trapezius ∙ Hips
Planche Basics 5
Intermediate
Triceps ∙ Shoulders ∙ Chest ∙ Trapezius ∙ Abs ∙ Back
Drop sets chuzados full body
Advanced
Dorsals ∙ Triceps ∙ Abs ∙ Chest ∙ Biceps ∙ Shoulders
Drop sets chuzados full body
Intermediate
Dorsals ∙ Abs ∙ Biceps ∙ Triceps ∙ Shoulders ∙ Trapezius
Dapat Planche & Front Complementary
Intermediate
Shoulders ∙ Dorsals ∙ Trapezius ∙ Triceps ∙ Chest ∙ Biceps
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Intermediate
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Negative front lever
Intermediate
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Advanced
Biceps ∙ Forearms ∙ Lats
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
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Advanced
Abs ∙ Biceps ∙ Lats
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Intermediate
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs
