Intermediate
Straddle hollow body hold
Abs
- On your back.
- Engage your abs so that your upper back lifts off the ground.
- Keep both legs straight, open, and lifted off the ground.
- Extend your arms while protracting your scapulae, so that your upper back is rounded.
- For perfect technique, check that you have no lumbar curvature and that your scapulae are protracted, while simultaneously contracting your back muscles to depress them.
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Beginner
Lats ∙ Abs
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
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Intermediate
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Triceps extensions on parallel bars
Beginner
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Hollow body hold
Intermediate
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L row on rings
Intermediate
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