intermediate
Kass Exercises
trapezius
20 min
5x5
Push-ups
5x5
Elbow push-ups
5x5
Burpees
5x5
Wall assisted handstand
5x5
Assisted handstand push-up
5x5
Tucked planche
5x5
Diamond push-ups
5x5
Decline push-ups
5x5
Dips
5x5
Elbow dips
5x5
Negative prone pull-ups
5x5
Isometric supine pull-ups
5x5
Supine pull-ups
5x5
Supine pull-ups in L
5x5
Dead Hang
5x5 on each side
One arm dead hang
5x5
Front lever raises
5x5
Leg raises
5x5
Isometric squat
5x5
Squat
5x5
Deep squat
5x5
Femoral bridge
5x5 on each side
Single leg femoral bridge
5x5
Explosive squat
5x5 on each side
Bulgarian squat
5x5 on each side
Lunges
5x5
Advanced tucked front lever pull ups
5x5
Russian twist
5x5
Leg raises on the ground
5x5
Plank
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