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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Burpee with pull-up

Burpee with pull-up

Intermediate

Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps

Elbow-assisted one arm pull-up

Elbow-assisted one arm pull-up

Intermediate

Biceps ∙ Lats ∙ Forearms

Neck and Abs extensions

Neck and Abs extensions

Beginner

Abs ∙ UpperChest ∙ LowerChest ∙ Lats

Wrist-assisted one arm pull-up

Wrist-assisted one arm pull-up

Intermediate

Biceps ∙ Lats ∙ Forearms

Tucked front lever raises on rings

Tucked front lever raises on rings

Intermediate

Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Tornado swing and half turn

Tornado swing and half turn

Intermediate

Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats