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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Active mobility of shoulder flexion on the ground
AnteriorDeltoid ∙ Lats
One arm front lever with elastic band
Biceps ∙ Obliques ∙ Abs ∙ Lats
Front lever
Abs ∙ Lats ∙ Biceps
Tiger bend
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
180º side vault on a low bar
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
Full planche press
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius