Intermediate
Wide planche lean
Biceps - Triceps - Abs - Anterior deltoids - Lower chest

- Get into a lean planche position, but with your hands twice as wide apart as usual.
- Remember to keep your scapulae protracted, your hip retroverted, and lean forward as much as possible.
Sessions
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Bulgarian dips on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest

Negative flag
Advanced
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius

Assisted skin the cat hold on parallel bars
Beginner
Abs ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lats ∙ UpperChest

Lower half prone pull-ups
Beginner
Biceps ∙ Lats

One arm tucked front lever raises
Advanced
Biceps ∙ Obliques ∙ Abs ∙ HipFlexors ∙ Lats

One arm tucked front lever
Advanced
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors