When performing the front lever with a resistance band, grip the bar with a pronated grip at shoulder width. Place the resistance band on the lower part of your back. Keep your elbows locked. Depress and adduct your scapulae. Make sure your torso, legs, and feet remain firm and straight.
Recommended sets: 3
Recommended duration: hold for 5 to 10 seconds
When performing the compression on stall bars in a supine position, keep your elbows locked. Make sure your legs are in a straddle position and straight. Try to achieve maximum compression. Engage your core and roll gradually while keeping your back rounded.
Recommended sets: 3
Recommended reps: 5–10
Hold the bar with a wide mixed grip. Perform a chin-up with the supinated arm through the full range of motion. The other arm should assist while remaining straight. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–6
Hold the bar with a mixed grip. Perform a chin-up focusing on the arm in the supinated grip through the full range of motion, assisting with 4/3/2/1 fingers of the other hand in a pronated grip. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–6
Hold the bar with one hand in a supinated grip. Perform a chin-up with assistance from the other arm by placing it over your elbow. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–8
Hold the bar with a supinated grip. Perform a regular chin-up through the full range of motion and release the bar with one of your hands. Do a slow and controlled negative phase of at least 5 seconds. Keep your core and legs tight.
Recommended sets: 3
Recommended duration: 1–5
Hold the bar with a pronated grip. Perform a regular pull-up through the full range of motion. Extend one of your arms and perform the negative phase of the pull-up with the other arm slowly and under control. Try to do it with minimal assistance from the extended arm. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–6
Hold the bar with a wide pronated grip. Perform a pull-up with one of your arms through the full range of motion. The other arm should assist while remaining straight. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–6
Hold the bar with a pronated grip. Perform a pull-up focusing on one of your arms through the full range of motion, assisting with 4/3/2/1 fingers of the other hand. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–6
Hold the bar with a pronated grip. Perform a regular pull-up through the full range of motion and release the bar with one of your hands. Do a slow and controlled negative phase of at least 5 seconds. Keep your core and legs tight.
Recommended sets: 3
Recommended reps: 3–5
When performing pulls to candle, hold the bar with a pronated grip at shoulder width. In this exercise, pull with your lats and adduct your scapulae. The hips should initiate the movement. Lift your body up to the candle position with your body straight. During this movement, your elbows must remain locked. Make sure your legs, feet, and torso stay straight and tight.
Recommended sets: 3
Recommended reps: 2–5
When performing the front lever with one leg extended, hold the bar with a pronated grip at shoulder width. Your elbows must be locked. Depress and adduct your scapulae. Make sure to keep your torso firm and straight. One leg should be extended in line with your body, while the other should remain bent, with the foot next to the knee.
Recommended sets: 3
Recommended duration: hold for 3 to 10 seconds
When performing the candle on parallel bars, make sure your hands are aligned. Keep your torso and legs straight and tight. Maintain your balance using your shoulders!
Recommended sets: 3
Recommended reps: hold for 5 to 15 seconds
To perform the bent-knee front lever, hold the bar with a pronated grip at shoulder width. Your elbows must be locked. Depress and adduct your scapulae. Make sure to keep your torso firm and straight. Bring your legs together and bend your knees to 90 degrees.
Recommended sets: 3
Recommended reps: hold for 5 to 15 seconds
When performing the bent-knee straddle front lever, hold the bar with a pronated grip at shoulder width. Your elbows must be locked. Depress and adduct your scapulae. Make sure your torso is firm and straight, and that your straddle is wide. Bend your knees to 90 degrees.
Recommended sets: 3
Recommended reps: 5–20
To perform leg extensions from the bent-knee straddle front lever, hold the bar with a pronated grip at shoulder width. Your elbows must be locked. Depress and adduct your scapulae. Make sure to keep your torso firm and straight. The straddle should be wide and your knees should be bent at 90 degrees. Perform controlled knee extensions.
Recommended sets: 3
Recommended reps: 3–6
Start the in and out push-ups with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. The hips should be in posterior tilt. Bend your arms keeping them close to your torso. From this position, extend and then bend one of your arms at the lowest point. Do not let your hips sink during the push-up!
Recommended sets: 3
Recommended reps: 5–8
Start the negative archer push-ups with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. The hips should be in posterior tilt. From this position, lower your body while one arm bends close to your torso and the other arm assists by staying straight. Then perform the concentric phase with both arms. Do not let your hips sink during the push-up!
Recommended sets: 3
Recommended reps: 6
Start the archer push-ups with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. The hips should be in posterior tilt. From this position, perform the push-ups while one arm bends close to your torso and the other arm assists by staying straight. Do not let your hips sink during the push-up!
Recommended sets: 3
Recommended duration: 8–10
Start the standing rings fly with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. The hips should be in posterior tilt. From this position, perform the opening movement in line with your chest while keeping your elbows locked. Lower your body only as far as you can while maintaining proper form. Do not let your hips sink during the movement!
Recommended sets: 3
Recommended duration: 8–10