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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Swing with knee lift
Biceps ∙ Forearms ∙ Abs ∙ Lats
Face pull on rings
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
360 swing
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Negative front lever
Abs ∙ Biceps ∙ Lats
Hollow dips on bar
Triceps ∙ AnteriorDeltoid ∙ LowerChest