exercises

muscles

• adductor magnus
  • bodyweight squat
• biceps brachii
  • standing ring row
  • ring row
  • ring row active hang
  • pull-up
  • incline ring row
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• biceps femoris
  • sumo deadlift
  • slider supine leg extension with leg curl
  • single-leg leg extension with leg curl
  • supine leg extension with leg curl
  • two-leg-concentric, one-leg-eccentric leg extension with leg curl
  • eccentric nordic curl
  • deadlift
• brachialis
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• brachioradialis
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• chest
  • back lever
• coracobrachialis
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• core
  • back lever
• deltoid
  • standing ring row
  • ring row
  • ring row active hang
  • pull-up
  • incline ring row
  • eccentric pull-up
  • Arnold press
  • archer pull-up
  • arched pull-up
• external obliques
  • pull-up
  • hanging leg raise
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• flexor digiti minimi brevis
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• flexor digitorum profundus
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• flexor digitorum superficialis
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• flexor pollicis brevis
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• flexor pollicis longus
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• gastrocnemius
  • standing calf raise
• glutes
  • walking lunge
  • step-up
  • smith machine lunge
  • ring leg curl
  • 45° back extension
• gluteus maximus
  • sumo deadlift
  • deadlift
  • bodyweight squat
• gluteus minimus
  • sumo deadlift
  • deadlift
• hamstrings
  • slider supine leg extension with leg curl
  • single-leg leg extension with leg curl
  • supine leg extension with leg curl
  • ring leg curl
  • nordic curl
  • two-leg-concentric, one-leg-eccentric leg extension with leg curl
  • eccentric nordic curl
• hip flexors
  • seated leg raise
  • l-sit
  • hip flexor stretch
  • hip extended couch stretch
  • hanging leg raise
  • couch stretch
• iliacus
  • hip flexor stretch
• infraspinatus
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• internal obliques
  • pull-up
  • hanging leg raise
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• latissimus dorsi
  • standing ring row
  • ring row
  • ring row active hang
  • pull-up
  • incline ring row
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• levator scapulae
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• pectoralis major
  • pull-up
  • eccentric pull-up
  • bench press
  • archer pull-up
  • arched pull-up
• pectoralis minor
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• psoas
  • hip flexor stretch
• quadriceps femoris
  • natural leg extension
  • l-sit
  • hip extended couch stretch
  • couch stretch
  • bodyweight squat
• rectus abdominis
  • pull-up
  • l-sit
  • hollow body crunch
  • hanging leg raise
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• rectus femoris
  • l-sit
  • hip flexor stretch
• rhomboids
  • standing ring row
  • ring row
  • ring row active hang
  • pull-up
  • incline ring row
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• sartorius
  • hip flexor stretch
• semimembranosus
  • slider supine leg extension with leg curl
  • single-leg leg extension with leg curl
  • supine leg extension with leg curl
  • two-leg-concentric, one-leg-eccentric leg extension with leg curl
  • eccentric nordic curl
• semitendinosus
  • slider supine leg extension with leg curl
  • single-leg leg extension with leg curl
  • supine leg extension with leg curl
  • two-leg-concentric, one-leg-eccentric leg extension with leg curl
  • eccentric nordic curl
• shoulders
  • back lever
• soleus
  • standing calf raise
  • bodyweight squat
• spinal erectors
  • Jefferson curl
  • flexion row
• teres major
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• teres minor
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• tibialis anterior
  • tibialis raise
• transversus abdominis
  • hanging leg raise
• trapezius
  • standing ring row
  • ring row
  • ring row active hang
  • pull-up
  • incline ring row
  • eccentric pull-up
  • archer pull-up
  • arched pull-up
• triceps brachii
  • pull-up
  • eccentric pull-up
  • archer pull-up
  • arched pull-up