Wide grip muscle up
Biceps - Triceps - Lats - Lower Chest
- In a bar with a double-width grip than the shoulders.
- Perform an explosive pull-up so that you end up above the bar in a dip position.
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Weighted muscle up
Triceps ∙ Biceps ∙ Lats ∙ LowerChest
Planche lean with jumps to full
Abs ∙ AnteriorDeltoid ∙ Serratus ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Mixed grip weighted pull-ups
Biceps ∙ Lats
From pike to planche lean
Serratus ∙ UpperChest ∙ Triceps ∙ UpperTrapezius ∙ AnteriorDeltoid
Front lever one leg advanced and one leg tucked
Abs ∙ Lats
Rocking back bridge
Glutes ∙ Hamstrings ∙ Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius