Beginner
Shoulder dislocation
Anterior deltoids - External rotators - Posterior deltoid - Forearms
- Place your hands on a low bar with a wide grip and reverse grip.
- Walk forward and raise your chest so that your shoulders rotate and you can pass under the bar until you stand on the other side.
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Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
Tornado swing and switch
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Biceps ∙ Forearms ∙ Abs ∙ Lats
Swing with knee lift
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Biceps ∙ Forearms ∙ Abs ∙ Lats
Jumping Jacks
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Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid
Explosive dips
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid
One arm scapular retraction
Intermediate
Lats ∙ LowerTrapezius ∙ Forearms