Hang from the bar with your arms fully extended and core engaged. Maintain slight scapular retraction. From the L-sit position, lower your legs in a controlled manner without losing abdominal tension, then raise them again to horizontal.
Recommended sets: 3
Recommended repetitions: 8-15
When performing half dips, keep your shoulders depressed. Perform repetitions through a half range of motion. Your forearm and upper arm should form a 90-degree angle. Push upward while keeping your arms parallel and ensure your torso remains vertical.
Recommended sets: 3
Recommended repetitions: 10-15
When performing half dips, keep your shoulders depressed. Perform repetitions through a half range of motion. Your forearm and upper arm should form a 90-degree angle. Push upward while keeping your arms parallel and ensure your torso remains vertical.
Recommended sets: 3
Recommended repetitions: 10-15
When performing dips, keep your shoulders depressed. Push upward while keeping your arms parallel and ensure your torso remains vertical. Perform the movement through a full range of motion.
Recommended sets: 3
Recommended repetitions: 15
When performing negative dips, keep your shoulders depressed. From the support position, lower yourself slowly and in a controlled manner while keeping your arms parallel. Ensure your torso remains vertical and perform the movement through a full range of motion.
Recommended sets: 3
Recommended repetitions: 5-8
When performing jumping negative pull-ups, start the movement from the bent-arm hang position. Your chest should touch the bar and your core should remain tight. From this position, lower yourself slowly and in a controlled manner until reaching the passive hang.
Recommended sets: 3
Recommended repetitions: 5-8
While performing this pistol squat progression, make sure your foot, knee, and hip are aligned and facing forward. Keep your back straight and perform the movement through its full range of motion. The passive leg should remain extended forward, while assisting the movement by holding onto the rings.
Recommended sets: 3
Recommended repetitions: 8-12
While performing the pistol squat, make sure your foot, knee, and hip are aligned and facing forward. Keep your back straight and perform the movement through its full range of motion. The passive leg should remain extended forward, while holding onto the rings to maintain balance.
Recommended sets: 3
Recommended repetitions: 8-12
While performing the pistol squat, make sure your feet and hips are facing forward. Keep your back straight and execute the movement through its full range of motion. Your passive leg and arms should extend forward throughout the exercise.
Recommended sets: 3
Recommended repetitions: 5-15
Start the tuck back lever with a supine grip at shoulder width. Depress and abduct your scapulae, keep your elbows locked, and maintain a straight back. Engage your core muscles and ensure your body is parallel to the ground. Bend your hips and knees, keep your feet together, and open your legs into the widest possible straddle.
Recommended sets: 3
Recommended duration: 30 seconds
Recommended repetitions: 5-15
Start the straddle back lever with a supine grip at shoulder width. Depress and abduct your scapulae, keep your elbows locked, and maintain your body parallel to the ground. Engage your core and keep your legs straight and in a straddle throughout the exercise.
Recommended sets: 3
Recommended duration: 5-20 seconds
To perform this exercise, depress your scapulae and execute slow, controlled descents throughout the entire movement.
Recommended sets: 3
Recommended repetitions: 3-6
When performing ring rows, start with your body fully extended and your feet on the ground. Depress your scapulae, engage your core, and keep your body in a straight line. Pull your chest toward the rings while keeping your elbows close to your body. Control the movement as you return to the starting position.
Recommended sets: 3
Recommended repetitions: 8-15
From a wide lunge, push your hips forward and down while keeping the back leg extended. Rotate your torso toward the front leg to open the psoas and improve hip mobility.
Recommended sets: 3
Recommended duration: 20-30 seconds
Place one leg forward with the knee extended and the other leg bent behind. Keep your back straight and rotate your torso toward the extended leg, bringing one hand to your chest and the other toward your foot. Feel the stretch in your hamstrings and lower back.
Recommended sets: 2
Recommended duration: 20-30 seconds
From a handstand assisted against the wall, lower yourself in a controlled manner until your head touches the ground, then return to the starting position while keeping your core tight.
Recommended sets: 3
Recommended duration: hold for 3-5 seconds
From the handstand position with your feet supported on the wall, lower yourself in a controlled manner until your head gently touches the ground, then push back up to fully extend your arms. Keep your core tight and your body aligned throughout the movement.
Recommended sets: 3
Recommended repetitions: 4-8
When performing the shrimp squat, make sure your foot and hips are facing forward. Hold the passive leg with the hand on the same side. Perform the exercise with a straight back and maintain balance throughout the movement. Your knee may lightly touch the ground.
Recommended sets: 3
Recommended repetitions: 5-10 per leg
Hold the bar with one hand while the other assists by supporting your forearm or wrist. Maintain the position with your chin above the bar, core engaged, and shoulders stable, without moving or swinging.
Recommended sets: 3
Recommended duration: 3-5 seconds per arm