On a bar take a step forward and hop up flexing your hips and raising your feet and bring them over the bar at the same time you pull with your arms so that you place your hips on top of the bar and spin until you finish in the straight bar dip position.
triceps, chest, shoulders
20 min
intermediate
triceps, chest, shoulders
45 min
advanced
legs, buttocks, quadriceps
1h 30min
advanced
chest, triceps
50 min
intermediate
biceps, dorsals, core
30 min
beginner
quadriceps, femoral, calves
50 min
beginner
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