Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang from a bar or rings with a pronated grip. Engage your core and glutes, maintaining a straight body position. Tuck knees to chest, then extend legs downwards to a horizontal position. Hold, maintaining tension. Return to the starting hang by tucking knees.
Engage and depress your shoulders. Squeeze glutes and brace your core to maintain a rigid body. Start with tucked legs to build strength. Use parallel bars or rings for wrist support if needed. Increase hold time gradually. Consider skin-the-cat and front lever progressions.
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