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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Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Neutral dips on rings
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Triceps ∙ AnteriorDeltoid ∙ LowerChest
Wall assisted handstand
Beginner
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Wrist-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Wide planche lean
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Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
Jumping Jacks
Beginner
Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid
