Tornado swing and half turn
Biceps - Obliques - Abs - Forearms - Lats
- Perform a swing on the bar.
- When you get to the back, cross your hands so that one is in supine grip and the other in prone grip, this will start a rotation.
- When you are back in front of the bar, pull with your arms and perform a half turn (180º), falling to the ground back to the bar.
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360 swing
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
One straddle leg and one advanced tucked front lever
Abs ∙ Lats
Human flag
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Triceps extensions against the wall
Triceps ∙ Abs ∙ UpperChest
Scapular retraction
LowerTrapezius ∙ Lats