Intermediate
Tucked front lever elevations
Abs - Lats - Biceps - Posterior deltoid

- Hang from the bar with your knees tucked into your chest.
- Attempt to lift your body until your back is parallel to the ground or beyond, without bending your arms.
Sessions
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One arm front lever warm-up
Beginner
Biceps ∙ Lats ∙ LowerTrapezius

Tucked hollow body crunches
Beginner
Abs ∙ HipFlexors

Assisted rings muscle up transition
Beginner
Biceps ∙ Triceps ∙ Lats ∙ UpperChest

Pullover on a low bar
Beginner
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps

One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques

Isometric 1 arm up-middle-down pull-up
Advanced
Forearms ∙ Biceps ∙ Lats