Serratus anterior

Cross-Bench Dumbbell Pullovers

Chest

Quadriped Arm and Leg Raise

Back

단臂 플랭크 투 로우

Back

Neutral-grip chest pulldown

Back

하이 풀리 푸터

ظهر

Seated Back Extension Machine

Back

Unilateral Cable row

Back

Tuck planche

Shoulders

Scapular Pushups

Back

벨

벨 워크 2

pectus

터

터키 게트업

Abs

R

Rowing Machine

Cardio

T

TRX Obliques

Abs

어

어깨 레이즈 (T/Y/I)

팔

R

Remo alto polea alta

Back

L

L-Sit (Foot Supported)

Abs

S

Serratus Wall Slide Stretch

Shoulders

P

Planche Lean Hold

Shoulders

P

Pike Hold (Floor)

Shoulders