• Start of the routine:

• 1.- FIRST EXERCISE:

• front lever tuck (10 seconds holding the position)

• 2.- SECOND EXERCISE:

• tuck pull ups (maximum in repetitions)

• 3.- THIRD EXERCISE:

• advanced tuck (15 seconds holding the position properly, without losing the posture)

• 4.- FOURTH EXERCISE:

• tuck advanced pull ups (10 repetitions trying to touch the bar with your hips)

• 5.- FIFTH EXERCISE:

• half butterfly ( maximum seconds in this position)

• 6.- SIXTH EXERCISE:

• half (maximum seconds in this position, if you can stretch your elbows much better)

• 7.- SEVENTH EXERCISE:

• press (6 lifts in front press, if you can't do certain exercises you can also help yourself with a garter)

• 8.- EIGHTH EXERCISE:

• one leg front press (alternating each leg for as long as possible).

• 9.- NINTH EXERCISE:

• fron lever (mark 1 to 3 seconds the front lever trying to lift the lumbar area and tightening the abdomen).

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