Advanced
Shoulder assisted one arm tucked front lever
Biceps - Obliques - Abs - Hip flexors - Lats

- On a bar, holding with one hand while the other is placed on the opposite shoulder.
- Lift your legs, with your knees bent towards your chest, so that your back is as parallel to the ground as possible.
- The arm you are holding on to should be locked.
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Partial supine push-ups with elbows forward
Intermediate
Biceps

Single leg front lever
Intermediate
Abs ∙ Lats ∙ Biceps

180º side vault on a low bar
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest

Front lever row to pike and negative
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Typewriter pull-ups
Advanced
Biceps ∙ Lats