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.
Dashboard | Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapula Pull Up on Bar | 1x8 | Keep your elbows locked at all times and neck in a neutral position.Depress your shoulders fully in each rep creating distance around your ears.Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula. | |
| Skin The Cat | 1x4 | ||
| Dip to Pull Up on Rings | 3x | go as slow as possible | |
| Band Assisted Muscle Up | 3x total | ||
| Band Assisted Muscle Up Pull Ups on Rings | 2x2 | ||
| Band Assisted Advanced Tuck Front Lever Row - Bar | 3x4 | Grip the bar slightly more narrow than shoulder width and in false grip.Touch the bar with your hips in each rep whilst keeping your shoulders depressed and retracted. Keep your neck in a neutral position looking straight up.Place your legs in the advanced tuck position with the knees right on top of your hips. Keep your upper body parallel to the floor at all times.Fixate each end of the elastic between your hands and the bar. Place the center of the band around your lower back just above your buttocks to help push your hips up. | |
| Inverted Dead Lift from Bottom on Bar | 2x6 | ||
| Sliding Bar Front Lever Row | 2x6-10 | ||
| Elevated Back Row on Rings | 2x6-10 | ||
| False Grip Pull Up on Rings | 3x8-12 | ||
| Elastic Face Pull | 3x12 | Attach the elastic in front of you at around chest height or slightly below.Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side.Keep your shoulders low and squeeze your shoulder blades behind your back.Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill. | |
| Hanging Leg Lift | 1x4 each way | ||
| Rocking Boat Abs | 8x | Evenly round your back to create a smooth rocking motion.Lock your knees, point your feet and squeeze them together.Keep your head in a neutral position.Engage your entire body from hands to toes. |