Movs by TheBarUnion

Boas, estes são os exercícios praticados pelos The Bar Union e estão agrupados por grupo muscular e ordem de dificuldade.

PUSHUPS

BEGINNER:
Decline Pushup
Plank to Pushup position (repeat)
Hands elevated Pushup
Flat ground Pushup
T-Pushup
Flex arm plank (isometric)

INTERMEDIATE:
Diamond Pushup
Pseudo Planche Pushup
Offset Pushup
Feet Elevated Pushup
Bar Pushup
Dip Bar Pushup
Hands facing in Pushup
Tiger Pushup
Total Control Pushup(unilateral prerequisite)
Total Containment Pushup(unilateral prerequisite)
Knuckle Pushup
Hindu Pushup
Divebomber Pushup
Wide Grip Pushup
Nose in the Hole
Typewriter Pushup
One arm assisted Pushup (water bottle)

ADVANCED:
Plyometric Pushup Variations (clapping etc.)
Inverted Pushup
Superman Pushup
Fingertip Pushup
Fingertip Superman Pushup
Planche Pushup ( feet elevated on bench)
Tuck Planche Pushup
Straddle Planche Pushup
One Arm Pushup(feet shoulder width)
One Arm/One leg Pushup
Static Planche (isometric) Straddle or Straight legs
Planche Pushup(f eet on wall)
Planche Pushup
Elbow Stand(isometric)
Tiger Bend Pushup
90 Degree Pushup


SHOULDERS and HANDSTANDS:

BEGINNER:
All beginner pushing and pulling exercises work shoulders
Stick Ups(warmup and beginner exercise)

INTERMEDIATE:
Inverted Press/Pushup (feet on bench, piked position)
Lateral Raise (bodyweight Version)
Bear Traps
Shoulder Roll (rowing)
Shoulder Roll (pushing)
Handstand (isometric against wall)
Inverted Shrugs
Inverted Upright Row (split legs)
Handstand Pushup (against wall)
Knife Hand Pushup (anterior delt)
Wide Grip Body Row (posterior delt)
Plate Pushup (anterior delt)
Nose in the Hole

ADVANCED:
90 degree hang (move front to back-internal and
external rotaters)
Handstand (isometric)
Handstand Pushup (various grips)
Tiger-Bends
One Arm Handstand

PULL UPS:

BEGINNER:
Assisted Pullup
Jump Pullup
Chin Up
Hammer Grip Pullup
Standard Pullup (shoulder width grip)
Bar Hangs (isometric)

INTERMEDIATE:
Wide Grip Pullup
Close Grip Pullup
Alternate Grip Pullup
Kipping Pullup
90 Degree Bar Hangs (isometric)

ADVANCED:
Behind the neck Pullups
Plyometric Pullups
Pullovers (core)
Pullovers (lats)
Front Lever (anterior core intensive)
Back lever (posterior core intensive)
Cranks
Pendulum Pullups
One Arm Assisted Pullup (half moon)
One Arm Assisted Behind the neck
One Arm Assisted (one finger, two finger, elastic band)
Muscle Ups (wide, close, medium, mixed grip, reverse grip)
Ice Cream Makers
Lever Rows
Typewriters
Inverted Row (wide, close, hammer grip)
Inverted Pullup(hannibals)
Jumpovers
One Arm Bar Hangs (isometric)
One Arm 90 Degree Bar Hangs (isometric)
One Arm Pullup
One Arm Front Lever (coffins)
Muscle ups with Plyo (hand clap, etc.)
360 Muscle up
Add various lower body movements to pullups for full body
exercise.

DIPS:

BEGINNER:
Bench Dips (feet on ground)
Parallette Dips (feet on ground)
Bench Dips (feet on bench)
Parallette Dips (feet on bench)
Jumping Dips

INTERMEDIATE:
Parallel Bar Dips (close grip-elbows in or wide grip-
elbows out)
Straight Bar Dips (various grips)

ADVANCED:
Dip to Elbow Lever
Plyometric Dips
Dip to Planche
Dip to Handstand
Dip Planch Rocks
Add varoius lower body movements to dips for full body exercise.

BODY ROWS:

BEGINNER:
Palms up Body Row (feet on ground)
Palms foward Body Row (feet on ground)
Palms Wide (feet on ground)
Mixed Grip (feet on ground)
Flex Arm Body Row (isometric)
Use a higher height bar progressing towards upper body
parallel to ground (knees Bent).

INTERMEDIATE:
Various grips with feet on bench (straight Body)
One Arm Body Row (High angle - feet on ground)

ADVANCED:
Front Lever (isometric)
Pendulum Pullups
Lever Rows
Inverted behind the back Row (Hannibal)
One Arm Body Row (feet on bench - straight body)
One Arm Front Lever

ADDITIONAL BICEP WORK:
Bar Curls (various angles)
One Arm Bar Curls (various angles)
Bodyweight Lying Curl
All pulling and planche work bicep.

ADDITIONAL TRICEPS WORK:
Jacknife Pushups
One Arm Jacknife Pushups
Bodyweight Skullkrushers (various angles)
X-Men Pushups
One Arm assisted cross extension Pushup
All pushing work tricep.

FOREARMS:
Grip Reversals
Bar Hangs (thick bar, towel, tennis ball, etc.)
Finger Hangs
False Grip Hangs
False Grip Pullups
Finger Pullups (one, two, etc.)

ANTERIOR CORE:

BEGINNER:
Plank (isometric)
Straight Arm Plank (isometric)
Sit Up (feet under bar - hip flexor dominant)
Janda Sit Up (heels pull against bar -hamstring
dominant)
Trunk curl
Mountain Climbers
Knee ups, outs, unders (pushup position)
Leg outs, unders, ups (pushup position)
Arm Circles (pushup position)

INTERMEDIATE:
One Arm/One Leg Plank
L - sit (isometric)
L - hang (isometric)
Bicycle Crunch
Sit Ups (military)
Circular Leg Raise
Plank Pushup
V - Ups
Hanging Knee Raise
Decline Situp
Slant Sit Up
Horizontal leg raises

ADVANCED:
Floor Pike (isometric)
Scisseor Leg Lift
Hanging Straight Leg Raises
Windshield Wipers
Elbows to Knees (alternate knee to elbow option)
Ab Wheel
Sit Ups on Dip Bar
Dip Bar Knee Tucks (straight bar option)
Dip Bar Leg Raise (straight bar option)
Single Leg Decline Sit Up
Floor Pike to Handstand (floor, dip bar, or parallettes)
Dragonflags

POSTERIOR CORE:

BEGINNER:
Cobra
Superman
Lying opposites
Reverse Plank (elbows or hands)
Crab Walk With Leg Lift
Bridge (isomtric)
Bridge with Lift (one let option)
Toe touches
Bodyweight Deadlift
One leg deadlift

INTERMEDIATE:
Back Extension
Reverse Hyper Extension
Glute Ham Developer (Dip Bar substitute)
Headstand Hyper Extension

ADVANCED:
Handstand Hyper Extensions
Cobra Bends
Pike to Handstand

OBLIQUES:

BEGINNER:
Side Plank (isometric)
Plank (isometric)
Twisted Plank

INTERMEDIATE:
Hanging Oblique Crunch
Alternate Elbow to Knee

ADVANCED:
Hanging Windmills
Windshield Wipers
Handstand with Side Bend
Headstand Windmills
Gravity Dips
Human Flag
Skin the cat with Knee tucks
Serattus Raises
Human Flag Pushup
Add a twist or bend to any exercise to emphasize the obliques.

SQUATS:

BEGINNER:
Air Squat (bench assisted)
Air Squats
Rock Squats
Wall Sit (isometric)

INTERMEDIATE:
Prisoner Squat
Static Squat (isometric)
Close Leg Squat (outer thigh)
Sumo Stance Squat (adductors)
Pole Squat (strict form)
One Leg Squat
Box Jumps

ADVANCED:
One Leg Wall Sit (isometric)
Pistol squat
Squat Jumps
Tuck Jumps
One legged Box Jump

LUNGES:

BEGINNER:
Static Lunge (isometric)
Foward Lunge (stationary)
Reverse Lunge (stationary)

INTERMEDIATE:
Walking Lunge
Lateral Lunge
Diagonal Lunge

ADVANCED:
Hop Lunge

MISC. LEGS:
Step Ups
Bodyweight Leg Presses
Bodyweight Deadlifts
Split Squats
Knee Drops (one arm/ one leg goal) (Quads)
Cobra Bends (hamstrings)

CALVES:
Jump Rope
Jumping Jacks
Toe Presses
One Leg Toe Presses
Warrior Toe Presses
Ankle Hops
Sunwarrior

Bom post hehehe, hoje sou eu que digo não os conheço todos, vou ter de fazer uma pesquisa.

Welelele, cliquei no - queria clicar no + deculpa, apaga lá isso.

JOKER, ontem fiz isso muito à pressa.
Com tempo, vou colocar todos os nomes com um link, como fiz no teu tópico. Assim é só o pessoal clicar e ver qual é o exercício.

Quanto ao "-", não sei tirar, deixa lá isso!

JOKER escreveu:Bom post hehehe, hoje sou eu que digo não os conheço todos, vou ter de fazer uma pesquisa.

Fixe este post com imagens é para guardar.

Welelele escreveu:JOKER, ontem fiz isso muito à pressa.
Com tempo, vou colocar todos os nomes com um link, como fiz no teu tópico. Assim é só o pessoal clicar e ver qual é o exercício.

Quanto ao "-", não sei tirar, deixa lá isso!

JOKER escreveu:Bom post hehehe, hoje sou eu que digo não os conheço todos, vou ter de fazer uma pesquisa.

Precisamos de posts "para guardar". Só assim atraímos pessoal e enriquecemos o fórum. :D

JOKER escreveu:Fixe este post com imagens é para guardar.

Apoiado, com o tempo vamos ter muito bons tópicos para os praticantes.

Welelele escreveu:Precisamos de posts "para guardar". Só assim atraímos pessoal e enriquecemos o fórum. :D

JOKER escreveu:Fixe este post com imagens é para guardar.

Estive a pesquisar, há aqui movimentos, que esqueçam as imagens!
Só vendo mesmo o DVD deles... Senão! ...

Grande post pá!!! Fica-se com outra noção dos exercícicios. E uma boa fonte de pesquisa.