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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Diamond push-ups
Triceps ∙ LowerChest ∙ UpperChest
Front lever raises
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid
Assisted short handstand push-ups
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Handstand negative to straddle with bent elbows
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Kettlebell high pull
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings
Up and down
Abs ∙ Triceps ∙ LowerChest