Back levers

Back levers involve the posterior chain, the core muscles, and the shoulder flexors (particularly the anterior deltoids). They are an intermediate bodyweight exercise which can be performed on rings, or on a pull up bar.

Prerequisites:
arm and leg lift plank, legs forward dips

Elbow levers

Double elbow levers are essentially a hand balancing skill where the body is held horizontal to the ground supported by your elbows. The exercise will challenge your core and proprioception.

Prerequisites:
decline plank ; crow stand