Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough.
Make sure to warm up well.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 1x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Outward External Rotations | 2x8 each side alternating | ||
| Elastics - Internal Rotations | 2x8 each side alternating | ||
| Elastics - Upward External Rotations | 2x8 each side alternating | ||
| Cross Pull Elastic Shoulder Rehab | 2x8 each side alternating | ||
| Wrist Warm-Up | Few reps each | Choose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Warm Up with Elastic | 1x4 | Do not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back | |
| Shoulder Stretch Wall Slides | 2x4 | ||
| False Grip Ring Pull Ups (warm up set) | 1x max - 3 | Externally rotate the hands in the bottom position. Internally rotate them on top! Pull your hands past your chin! | |
| Explosive False Grip Top Half Pull Ups | 2x 3-4 | ||
| Band Assisted Muscle Up Dips on Rings | 3x1 | ||
| Muscle Up Rows | 3x1 | Place your rings hip high and the feet right underneath your rings. Lean back like you would in an angled back row. Pull up until your hands meet your ribcage and transition into a low dip. Do not move your feet or bend your knees. Instead pike at the hips. Look at your feet during the transition. Start my dynamic and over time slow down using less momentum and more force. | |
| Dip to Pull Up on Bar | 3x1 | Visually stop the movement right after the transition in the pull up position with your chin higher than the bar. The exercise is not done until you have lowerd slowly all the way down and your elbows are locked. | |
| Band Assisted Stepping Muscle Up Swing Pull Up | 1x | Place your foot into the elastic, swing towards the front reaching down at your target and let the band snap you upwards. combine this snap with explosive pulling strength and get your chin on top of the bar. Keep yyour body in a hollow position | |
| Band Assisted Bar Muscle Up | 3x | Focus on 1 movement at the time | |
| Deep Ring Dips with Bottom Rep | 2x max CLEAN | ||
| Straight Bar Dips | 1x4-8 | Keep your legs sligthly piked at the hips so you can keep the weight in front. Do not lay on the bar at the bottom of the rep. | |
| Wide Bar Back Row Bent Knees | 2x8 |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!