Time to crush it!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles1x8-12 each
Elastics - Back Flies in 5 Angles1x8-12 each
Elastics - Outward External Rotations2x8 each side alternating
Elastics - Upward External Rotations2x8 each side alternating


DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8

Almost Skin The Cat6x total

Tennis Ball Shrugs on Rings8x

Muscle Up Rows2x4

Band Assisted Muscle Up5x total

L Sit Lift On Rings2x4

Ring Dips12x totalStart with your shoulders depressed, elbows locked and body in a straight position. Look towards the front!
Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.
Use strength! Do not kip or swing to create momentum!
Lock your elbows on top and externally rotate your hands.
Ring Pull Ups12x total

Narrow Back Row on Rings2x8

Diamond Push Up with Elevated Feet2x12Place your hands in a diamond position on the floor with your index fingers and thumbs touching each other. When lowering down your hands have to be at the center of your chest.
Elevate your feet for increased pressure on your hands.
Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out!
Start with your shoulders protracted but allow your blades to moves freely during your push up. Your chest should almost touch the floor in each rep. Keep your elbows close to your side.
Downward Dog HSPU2x8-12Bring your shoulders on top of your hands and lean into your hands to place significant pressure into them before your start your movement. Keep your shoulders on top of your hands between reps.
Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top.
Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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