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.
Routines
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Pike push ups with elevation
Advanced
AnteriorDeltoid ∙ Serratus ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Explosive Weighted dips
Advanced
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Wide grip weighted push-ups
Beginner
Triceps ∙ LowerChest
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Kettlebell swing with twist
Intermediate
Quadriceps ∙ Obliques ∙ AnteriorDeltoid ∙ Lumbar ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ LowerChest ∙ UpperTrapezius
Explosive australian pull ups
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
