Beginner
Tucked front lever negatives
Abs - Biceps - Lats - Hip flexors
- In a high bar, lift your body by bringing your knees up to your chest.
- Raise until your feet are at the same level as the bar.
- Try to lower your hips as slowly as possible until you return to the starting position.
- For correct technique, keep your arms fully extended throughout the movement and your shoulder blades retracted.
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Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Pike on the bar
Beginner
Abs ∙ Biceps ∙ Lats
Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Back lever
Intermediate
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Pole shoulders stretching
Beginner
Lats ∙ LowerChest
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
