What exercises can you do on this street-workout set?
The S13 set's structure is optimised for maximum density of training stations, enabling a smooth transition between strength and conditioning exercises:
Static strength and figure training (Flag bar and rings): learning and perfecting the human flag and advanced work on shoulder-girdle stabilisation on gymnastic rings.
Developing the upper-limb girdle muscles (Bars and arched ladder): pull-ups in various grip variants (Chin-up, Pull-up) and dynamic traversing of the Barbell/Hammer horizontal ladder, strengthening grip and the latissimus dorsi muscles.
Isolation and sculpting of arm muscles (Triceps Dips parallel bars): performing dips on the inclined parallel bars, which, thanks to their variable width, allow the working angle to be perfectly matched to the elbow joints and the triceps to be maximally engaged.
Core and abdominal stabilisation (Flat bench): performing leg raises, crunches and Plank-type exercises on a stable, horizontal surface.
Plyometric and lower-body training (Double Step platforms): dynamic jumps, step-ups and lateral hops developing jumping ability and explosive leg strength.
Coach's notes for the S13 set
1. Double Step platforms:Use the two levels for plyometric training – jumps build leg dynamics and quickly raise the heart rate.
2. Flat bench:Ideal for isometric plank-type exercises and leg raises, which build spinal stability and a strong core.
3. Inclined parallel bars:Changing the handle height lets you smoothly adjust the difficulty of push-ups and perfectly match the spacing to shoulder width.
