Beginner
Up and down
Abs - Triceps - Lower chest

- Lying face down on the ground, with your forearms supported and your back straight in relation to your legs.
- Extend one of your arms and then the other, to finish in a push-up position.
- Lower in the same way you went up to complete one repetition.
Sessions
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Elastic band assisted straddle planche
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Triceps ∙ UpperChest ∙ UpperTrapezius ∙ LowerChest ∙ Lumbar ∙ AnteriorDeltoid

Spiderman plank
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Shoulder and scapula rotations
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AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius

Half front lever
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Abs ∙ Lats ∙ Biceps

Hefesto with feet on the ground
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Push-up plank with alternating leg raises
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