These movements are for straight arm strength development, and should (with some exception) be performed with a locked elbow. Keeping the elbow locked puts the majority of the challenge on the scapula. Training straight arm strength should complement bent arm strength (pulling/pressing) work.
Hanging work can serve as prehab for the shoulder as well as mobility work. The progressions below may be trained simultaneously.
Progressions- Hanging
Progression 1 - Inclined Hang
Progression 2 - Foot Assisted Hang
Progression 3 - Passive Hang
Progression 4 - Active Hang
Progression 5 - Scap Pull-Up
PROGRESSIONS - FRONT LEVEr
Progression 1 - Tuck Hollow Body
Progression 2 - Straddle Hollow Body
Progression 3 - Hollow Body
Progression 4 - Hollow Body Rock
Progressions- Back Lever
Progression 1 - Bodyweight Reverse Hypers
Progression 2 - Back Extensions
Progression 3 - Hip Extensions
Progression 4 - Foot Support Extension
Progression 5 - Assisted German Hang
Progression 6 - German Hang