In arm extensions, use a prone grip with your arms parallel. Perform concentrated elbow extensions, focusing on the contraction of the triceps. The lower your body is, the more challenging the exercise will be.
Recommended sets: 3
Recommended duration: 6-15
Begin the pike handstand push-up on a box, with the rings parallel and shoulder-width apart. Elevate your scapulae, push the rings from the shoulders, and extend your legs. The angle between your torso and legs should be 90 degrees. From this position, perform push-ups with your arms parallel, maintaining a full range of motion.
Recommended sets: 3
Recommended duration: 5-15
When performing the load to shoulder stand, place the rings in front of your shoulders, keeping your elbows close to your body. Depress the scapulae and make sure your hips are above your elbows. From this position, perform controlled leg switches.
Recommended sets: 3
Recommended repetitions: 10 leg switches
In the Tuck Shoulder Stand, place the rings in front of your shoulders while keeping your elbows close to your body. Depress the scapulae and round your back. Your hips should be above your elbows and your legs in a tuck (bent) position.
Recommended sets: 3
Recommended repetitions: 20 seconds
To perform the Tuck L-Sit, depress the scapulae and lock your elbows. The rings should be parallel or slightly turned outward in the support position. Lift your bent legs, forming at least a 90-degree angle.
Recommended sets: 3
Recommended repetitions: 30 seconds
To perform the Standing One-Arm Push-Up, stand in a straddle position (legs apart). Your passive arm should remain pressed against your body, while the scapula of the active arm should be depressed and abducted. Make sure your elbow is locked before starting the movement. Bend the active arm alongside your body in a controlled manner.
Recommended sets: 3
Recommended duration: 5-10
The first progression of the one-arm chin-up is the active hang. Grab the ring and depress your scapula. Both shoulders should be aligned. Keep your core and legs tight.
Recommended sets: 3-5
Recommended repetitions: hold for 30 seconds
Start this exercise in a passive hang. From there, perform a pull and knee raise while simultaneously lifting your hips. Pull yourself up until your hips reach bar height in a tuck position.
Recommended sets: 3
Recommended repetitions: 3-5
Start the behind-the-back biceps curls with your scapulae depressed and abducted. Your arms should be straight and parallel behind your body. Keep your abs and glutes engaged. From this position, perform controlled pull-ups up to shoulder height with a full range of motion. Do not let your hips sag during the pull-up!
Recommended sets: 3
Recommended repetitions: 6-12
Start the back pull-up to support with your scapulae depressed and abducted. Your arms should be straight and parallel behind your body. Keep your abs and glutes engaged. From this position, perform controlled pull-ups until reaching a bent-arm support position. Do not let your hips sag during the pull-up!
Recommended sets: 3
Recommended repetitions: 6-10
In the standing static trunk extension, keep your abs and glutes engaged. The hips should remain in posterior tilt. Raise your arms alongside your ears. Do not let your hips sag in this position.
Recommended sets: 3
Recommended repetitions: hold for 10 to 30 seconds
Recommended sets: 3
Recommended repetitions: 8-10
In the goblet squat, stand with a shoulder-width stance and parallel feet. Hold the weight in front of your chest. Perform the squat while keeping your back straight. Keep your heels on the ground and make sure your calves touch your hamstrings at the bottom of the movement.
Recommended sets: 3
Recommended repetitions: 10-15
Recommended repetitions: 20 to 30 seconds
When performing the weighted reverse lunge, make sure your feet and hips face forward. Hold the weight in front of your chest or take two dumbbells at your sides. Keep the front knee directly above the ankle. Perform the exercise with a straight back and maintain balance. The back knee may lightly touch the ground.
Recommended sets: 2
Recommended repetitions: 10-15
Recommended sets: 3
Recommended repetitions: 10-15
Recommended sets: 3
Recommended repetitions: 10-15
Recommended sets: 3
Recommended repetitions: 5
Recommended sets: 3
Recommended repetitions: 5
Recommended sets: 3
Recommended repetitions: 5 - 10