Beginner

Scapular retractions with elevation

Lats - Lower trapezius

Scapular retractions with elevation

Hang from the bar.
Retract your shoulder blades, as if you were trying to touch them, without bending your arms.
In addition, contract your back to raise your body a bit, so that your hip rises while your body arches.

Sessions

Intermediate front levers by movements patterns

Intermediate

Dorsals ∙ Abs ∙ Biceps ∙ Shoulders ∙ Trapezius ∙ Hips

Drop sets chuzados full body

Intermediate

Dorsals ∙ Abs ∙ Biceps ∙ Triceps ∙ Shoulders ∙ Trapezius

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Parallel bar knee twists

Parallel bar knee twists

Beginner

Abs ∙ Obliques ∙ HipFlexors ∙ Lats

Partial australian chin ups

Partial australian chin ups

Beginner

Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators

T push-ups

T push-ups

Intermediate

Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid

Scapular retraction on the floor

Scapular retraction on the floor

Beginner

ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid

Half front lever

Half front lever

Intermediate

Abs ∙ Lats ∙ Biceps

Single leg front lever

Single leg front lever

Intermediate

Abs ∙ Lats ∙ Biceps