Recommended sets: 3
Recommended duration: 5-8 seconds
In the advanced tuck shoulder support position, place your hands shoulder-width apart. Depress your scapulae. Your elbows should be above your wrists and close to your body. Ensure your core is engaged and aligned, with your legs bent in the advanced tuck position.
Series recomendadas: 3
Duración recomendada: Mantener durante 30 segundos
In the straddle shoulder support position, place your hands shoulder-width apart. Depress your scapulae. Your elbows should be above your wrists and close to your body. Make sure to keep your core engaged, the straddle wide, and your legs and feet straight and firm.
Series recomendadas: 3
Duración recomendada: Mantener durante 30 segundos
When performing the upper back mobilization with weight, hold the stick with a shoulder-width grip. Make sure to keep your elbows locked. Engage your lats, then relax them, and after the repetitions, stretch the lats. Breathe calmly through your nose!
Series recomendadas: 3
Repeticiones recomendadas: 15
When performing a roll-up to handstand, place your hands shoulder-width apart and depress your scapulae. Roll forward in a prone position. Propel yourself using the upper arms in parallel and kick your heels dynamically. Make sure to engage your glutes and lower back. Push the floor forcefully until reaching the handstand!
Series recomendadas: 3
Repeticiones recomendadas: 1-3
When performing the pistol squat, ensure that your feet and hips are facing forward. Perform this exercise with a straight back and through the full range of motion. The passive leg and arms should extend forward in a straight line.
Series recomendadas: 3
Duración recomendada: 5-8 seconds per leg
When performing the shrimp squat, ensure that your foot and hips are facing forward. Hold the passive leg with the hand on the same side. Perform this exercise with a straight back and maintain balance. The knee may lightly touch the ground.
Series recomendadas: 3
Repeticiones recomendadas: 5-8 per leg
When performing lunge jumps, ensure that your feet and hips are facing forward. Keep the front knee directly above the ankle. Perform this exercise with a straight back and maintain balance. Focus on the front leg. The back knee may lightly touch the ground. Perform the movement explosively!
Series recomendadas: 3
Repeticiones recomendadas: 10–12 per leg
In the tuck planche, depress and abduct your scapulae. Round your back, lock your elbows, and engage your core. Keep your legs fully flexed.
Series recomendadas: 3
Repeticiones recomendadas: hold for 10–30 seconds
In this exercise, alternate between the tuck L-sit and the advanced tuck planche. Depress your scapulae in the tuck L-sit, and then in the advanced tuck planche, depress and abduct your scapulae. Keep your elbows locked, core engaged, and legs fully flexed.
Series recomendadas: 3
Repeticiones recomendadas: 10-15
In forward-lean push-ups, start with your scapulae depressed and abducted, elbows locked, and your core and glutes engaged. Keep your hips in posterior tilt. Lean forward through the greatest range of motion possible and perform the push-ups in this position. Bend your arms alongside your torso. Keep your scapulae and core stable.
Series recomendadas: 3
Repeticiones recomendadas: 5-15
In the straight-leg shoulder bridge, ensure that your legs are together, firm, and straight. Place your heels on the ground and lift your hips. Keep your glutes and lower back engaged.
Series recomendadas: 3
Repeticiones recomendadas: hold for 30–120 seconds
At first, you can use a resistance band for the advanced tuck planche. Place the band at hip height. Depress and abduct your scapulae. Keep your back straight, elbows locked, and core engaged. Maintain your legs flexed at a 90-degree angle.
Series recomendadas: 3
Repeticiones recomendadas: hold for 5–30 seconds
When performing the tuck front lever, grip the bar with a pronated grip at shoulder width. Keep your elbows locked. Depress and adduct your scapulae. Ensure your core is engaged and your back rounded. Keep your legs in a tuck position.
Series recomendadas: 3
Repeticiones recomendadas: hold for 5–30 seconds
When performing the advanced tuck front lever, grip the bar with a pronated grip at shoulder width. Keep your elbows locked. Depress and adduct your scapulae. Ensure your core is engaged and your back straight. Hips and knees should be flexed at a 90-degree angle.
Series recomendadas: 3
Repeticiones recomendadas: hold for 5–30 seconds
When performing the advanced tuck front lever with one-leg hip extension, grip the bar with a pronated grip at shoulder width. Keep your elbows locked. Depress and adduct your scapulae. Ensure your core is engaged and your back straight. Hips and knees should be flexed at a 90-degree angle. Perform alternating and controlled hip openings.
Series recomendadas: 3
Repeticiones recomendadas: 3–6
When performing the front lever with one leg extended, grip the bar with a pronated grip at shoulder width. Keep your elbows locked. Depress and adduct your scapulae. Ensure your torso is firm and straight. One leg should be extended in line with the body, while the other remains flexed with the foot next to the knee.
Series recomendadas: 3
Repeticiones recomendadas: hold for 3–10 seconds
When performing the straddle front lever with a resistance band, grip the bar with a pronated grip at shoulder width. Keep your elbows locked. Depress and adduct your scapulae. Ensure your torso, legs, and feet are firm and straight. Place the resistance band on the lower back. Don’t forget to maintain a wide straddle!
Series recomendadas: 3
Repeticiones recomendadas: hold for 3–15 seconds
Grip the bar with a mixed grip. Perform an active hang with the supinated hand. Rotate until you reach a passive hang with a pronated grip. Both shoulders should remain aligned at the top of the movement. Keep your core and legs tight throughout.
Series recomendadas: 3
Duración recomendada: 3–6 seconds
Hold the bar with one hand in a supinated grip. Perform a chin-up assisted by the other hand, placing it on your wrist. Keep your core and legs tight throughout the movement.
Series recomendadas: 3
Duración recomendada: 3–10 seconds per arm