Start this exercise in a prone position (face down) with support on your hands. Place them at chest level. Make sure to keep your glutes and lower back engaged. Lower down and retract your shoulders.
Recommended sets: 3
Recommended duration: Hold for 30 seconds.
Begin narrow inverted rows with a passive hang, elbows locked, core and glutes tight. Then depress and adduct your shoulder blades and bend your arms close to your body. Do not let your hips drop during the rows.
Recommended sets: 3
Recommended duration: 15–30 seconds.
To begin, squat down with your hands placed on the floor in front of you.
Recommended sets: 3
Recommended repetitions: 10-15
Begin wide inverted rows with a passive hang, elbows locked, core and glutes tight. Then depress and adduct your shoulder blades and bend your arms in a wide position. Your arms and torso should form a 90-degree angle at the highest point. Do not let your hips drop during the rows.
Recommended sets: 3
Recommended repetitions: 10-15
In the hanging L-sit, depress your shoulder blades. Engage your core. Bend your hips and torso to form a 90-degree angle. Make sure your legs and feet are straight and firm.
Recommended sets: 3
Recommended repetitions: 10-15
When performing the candle on the bar, grip the bar with a pronated shoulder-width grip. Depress and adduct your shoulder blades. Keep your arms straight. Your torso should be firm and aligned. Your hips should be in posterior tilt. Make sure your legs and feet are straight and firm.
Recommended sets: 3
Recommended duration: Hold for 30 seconds.
When performing the pike to candle on the bar, grip the bar with a pronated shoulder-width grip. You must start in a correct candle position. From there, lower your hips. Your feet should be close to the bar at the lowest point. After this, push your hips back into the candle position. Your legs should remain close to the bar throughout the movement.
Recommended sets: 3
Recommended repetitions: 5-10
When performing the ice cream maker with a resistance band, grip the bar with a pronated shoulder-width grip. Place the resistance band under your feet. Perform a pull-up and then lean back with your body straight and firm while extending your arms.
Recommended sets: 3
Recommended repetitions: 5-10
When performing front lever negatives, grip the bar with a pronated shoulder-width grip. Depress and adduct your shoulder blades. Keep your arms and torso straight and firm. Your hips should be in posterior tilt. Make sure your legs and feet are straight and tense. Perform a slow and controlled descent with your body fully aligned. Throughout the exercise, keep your elbows locked.
Recommended sets: 3
Recommended repetitions: 2-5
When performing front lever pulls, grip the bar with a pronated shoulder-width grip. In this exercise, pull using your lats and adduct your shoulder blades. The hips should initiate the movement. Try to rise to a horizontal position and hold the front lever for one second. Depress and adduct your shoulder blades. Keep your elbows locked and your hips in posterior tilt. Make sure your legs, feet, and torso are straight and firm.
Recommended sets: 3
Recommended repetitions: 3-8
When performing the tuck front lever, grip the bar with a pronated shoulder-width grip. Keep your elbows locked. Depress and adduct your shoulder blades. Make sure to keep your core tight and your back rounded. Your legs should be in a tuck position (flexed toward your chest).
Recommended sets: 3
Recommended duration: hold for 5 to 30 seconds
When performing the tuck front lever, grip the bar with a pronated shoulder-width grip. Keep your elbows locked. Depress and adduct your shoulder blades. Make sure to keep your core tight and your back rounded. Your legs should be in a tuck position (flexed toward your chest).
Recommended sets: 3
Recommended duration: hold for 5 to 30 seconds
When performing the advanced tuck front lever, grip the bar with a pronated shoulder-width grip. Keep your elbows locked. Depress and adduct your shoulder blades. Make sure your core is tight and your back is straight. Your hips and knees should be flexed at 90 degrees.
Recommended sets: 3
Recommended duration: hold for 5 to 30 seconds
When performing the straddle front lever with a resistance band, grip the bar with a pronated shoulder-width grip. Keep your elbows locked. Depress and adduct your shoulder blades. Make sure your torso, legs, and feet are firm and straight. Place the resistance band on your lower back. Don’t forget to open your legs wide in a straddle!
Recommended sets: 3
Recommended repetitions: hold for 3 to 15 seconds
When performing straddle dragon flag negatives, grip the bar with a pronated shoulder-width grip. Bend your arms. Keep your torso firm and straight. Your hips should be in posterior tilt. Make sure the straddle is wide, and that your legs and feet are straight and firm. Perform the negatives slowly and with control.
Recommended sets: 2
Recommended repetitions: 3-5
When performing dragon flag negatives, grip the bar with a pronated shoulder-width grip. Bend your arms. Keep your torso firm and straight. Your hips should be in posterior tilt. Make sure your legs and feet are straight and firm. Perform the negatives slowly and with control.
Recommended sets: 3
Recommended repetitions: 2-5
When performing the straddle dragon flag, grip the bar with a pronated shoulder-width grip. Bend your arms. Keep your torso firm and straight. Your hips should be in posterior tilt. Make sure the straddle is wide and that your legs and feet are straight and firm. Initiate the pull with your hips.
Recommended sets: 3
Recommended repetitions: 2-5
When performing the half-extended-leg dragon flag, grip the bar with a pronated shoulder-width grip. Bend your arms. Keep your torso firm and straight. Your hips should be in posterior tilt. One leg should be aligned with your body and the other bent with the foot resting on the knee. Initiate the pull with your hips.
Recommended sets: 3
Recommended repetitions: 2-5
When performing the dragon flag, grip the bar with a pronated shoulder-width grip. Bend your arms. Keep your torso firm and straight. Your hips should be in posterior tilt. Make sure your legs and feet are straight and firm. Initiate the pull with your hips.
Recommended sets: 3
Recommended duration: 2-5
When performing the dragon flag with front support, grip the bar with a pronated shoulder-width grip. Your arms should be in front of your body. Keep your torso firm and straight. Your hips should be in posterior tilt. Make sure your legs and feet are straight and firm. Initiate the pull with your hips.
Recommended sets: 3
Recommended duration: 2-5