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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Shoulder shake

Shoulder shake

Beginner

AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid

Traps T-pull

Traps T-pull

Beginner

ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid ∙ Triceps

External shoulder rotation

External shoulder rotation

Beginner

ExternalRotators ∙ LowerTrapezius

Archer pull ups n rings

Archer pull ups n rings

Intermediate

Biceps ∙ Lats

Swing for 540

Swing for 540

Intermediate

Biceps ∙ Abs ∙ Forearms ∙ Lats

Tucked front lever raises on rings

Tucked front lever raises on rings

Intermediate

Biceps ∙ Abs ∙ HipFlexors ∙ Lats