Intermediate
Spiderman push-ups
Triceps - Abs - Hip flexors - Lower chest - Upper chest

- Perform floor push-ups.
- Every time you lower, flex one knee while the elbows, bringing the leg to one side of the body.
- This variation adds abdominal work.
Sessions
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Partial repetitions to front split
Intermediate
Hamstrings ∙ HipFlexors ∙ Quadriceps

Neutral dips on rings
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest

Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps

Isometric knee raises
Beginner
Abs ∙ HipFlexors ∙ Forearms

Tucked front lever raises on rings
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats

Shoulder extensions on the bar
Beginner
UpperChest ∙ AnteriorDeltoid