Start standing with your feet together and arms at your sides. Jump, spreading your legs to the sides while raising your arms overhead. Then, return to the starting position with another jump. Keep your core engaged and the movement smooth and rhythmic throughout the set.
Recommended sets: 3
Recommended duration: 30 to 45 seconds per set
Lie on your side with your body extended. Simultaneously lift your feet and torso off the floor, balancing on your hip. Keep your core engaged, legs together, and arms aligned with your torso or extended forward depending on your level. Do not collapse your side waist or rotate your chest forward: your body should form a laterally sustained curved line.
Recommended sets: 3
Duration per side: 20 to 40 seconds
This exercise is excellent for developing scapular strength, improving shoulder stability, and preparing the body for full pull-ups.
Recommended sets: 3
Recommended repetitions: 10-15
This exercise specifically strengthens the obliques, glutes, and core stabilizing muscles, improving lateral control and endurance.
Recommended sets: 3
Recommended repetitions: 10-15 per side
While performing the Superman exercise, engage the deep muscles of your back and glutes. Extend your arms alongside your ears. Keep your legs together and straight.
Recommended sets: 3
Recommended duration: 30-second hold per set
In the plank position, your hips should be in a posterior pelvic tilt, so engage your abs and glutes. Keep your torso parallel to the floor. Depress and abduct your scapulae (shoulders down and out), and make sure your elbows are directly under your shoulders.
Recommended sets: 3
Recommended duration: 30 to 120 seconds hold per set
Start the Back Swing in a hollow body position. From there, perform dynamic, alternating swings with your feet and upper body. The movement should be fluid, keeping your core engaged and maintaining full body control at all times.
Recommended sets: 3
Recommended repetitions: 20 to 30 swings per set
Start the Ab Swing by engaging the deep muscles of your back and glutes. Extend your arms alongside your ears and keep your legs together and straight. Perform dynamic pushes with your heels and lifts of your upper torso alternately. This combined movement will generate the swing.
Recommended sets: 3
Recommended repetitions: 15
Start in a proper high side plank, with your arm extended, shoulder aligned over your wrist, and body fully straight. From this position, perform controlled and dynamic hip lifts, raising and lowering through the full range of motion without losing body alignment.
Recommended sets: 3
Recommended repetitions: 10-15
To perform box step-ups, bend your knee to 90 degrees when placing your foot on the elevated surface. Ensure that your knee remains stable and aligned. Step up with control until your leg is fully extended, then lower yourself in a controlled manner without losing posture.
Recommended sets: 3
Recommended repetitions: 10-15
Place your hands on the edge of a sturdy chair, shoulder-width apart. Rest your heels on another elevated surface (like another chair or bench) to increase the intensity. Keep your torso straight and lower your body by bending your elbows until they form a 90° angle. Then, push with your arms to return to the starting position.
Recommended sets: 3
Recommended repetitions: 10-20
Run in place, raising your knees alternately as high as possible, ideally up to hip height. Keep your torso upright, core engaged, and perform the movement with rhythm and coordination. Use natural arm swings, as if you were running.
Recommended sets: 3
Recommended duration: 30 to 45 seconds per set
When performing the Bulgarian split squat, make sure both feet and hips are facing forward. The front leg's knee should stay aligned over the ankle, without going past it. Keep your back straight, torso upright, and focus on maintaining balance throughout the movement.
Recommended sets: 3
Recommended repetitions: 10-15
Perform the Burpee with dynamic and controlled movements. When reaching the push-up position, depress and abduct your scapulae, keep your elbows locked, and engage your core. Your hips should be in a posterior tilt (slightly tucked). Execute the push-up with your body aligned and firm. Finish the movement with an explosive jump as you rise.
Recommended sets: 3
Recommended repetitions: 10-20
When performing Negative Dragon Flags, grip the bar or bench with a pronated grip (palms facing down) at shoulder width.
Recommended sets: 3
Recommended repetitions: 5
To perform a handstand correctly, you must first create a proper body line from the floor.
Recommended sets: 3
Recommended repetitions: 8-10
LOWER TRAP LIFTS
Start this exercise in a kneeling support position, with your torso parallel to the floor.
Recommended sets: 3
Recommended repetitions: 10-15
To perform upper back mobilization with weights, hold a broomstick (or light bar) with a shoulder-width grip.
Recommended sets: 3
Recommended repetitions: 10-15
CHEST PUSH OUT EN HANDSTAND
To perform the handstand chest push against the wall, make sure to keep your elbows fully locked.
Recommended sets: 3
Recommended duration: 10 to 30 seconds hold per set
During the execution of the frog stand with bent arms, depress and abduct your scapulae (shoulders down and out).
Recommended sets: 3
Recommended duration: 30-second hold per set.