Strict muscle up
Biceps - Triceps - Lats - Lower Chest
- Perform a Muscle Up as cleanly as possible technically
- Focus on keeping your legs straight, without bending your knees or pushing your feet more than 30 cm away from the bar.
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L front pull to pull-ups
Biceps ∙ Forearms ∙ Abs ∙ HipFlexors ∙ Lats
Strict pullover
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps ∙ HipFlexors
Prone pull-ups
Biceps ∙ Lats
Tucked front lever to inverted hang on rings
Biceps ∙ Abs ∙ Lats
45º back lever
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Explosive push-ups
Triceps ∙ UpperChest ∙ LowerChest