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Happy Hanging!

Straps 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! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Warm-Up

DemoExerciseReps/SetsHow to/Cues
8-12reps with a total of 2 sets of:
Front Flies in 5 Angles
Elastic Chest Push-Up

8-12reps with a total of 2 sets of:
Back Flies in 5 Angles
Upward External Rotations

10-15reps with a total of 3 sets of:
Internal Rotations

10-15reps with a total of 3 sets of:
Outwards External Rotations

8-12reps with a total of 2 sets of:
Bent Over Back Flies in 3 Positions
Elastic Warm-Up At WallAs noted in drop-down

Straps Hanging Training

DemoExerciseReps/SetsHow to/Cues
Shoulder Shrugs Legs Parallel2set, 6 repsFocus on keeping elbow straight and really just work shoulders and lat. Pull up as high as possible just from shoulders, and sink down controlled & slowly
Pull Ups1set, 8 repsNormal pull ups. Nice and controlled & use full range of motion with dead hang if possible.
Skin the cat1sets, 2-4repsGo slow! Lift your legs as high as possible before closing your shoulders!!! Keep your hips low as long as possible. First only hip flexors, than your abs and only at the end your chest/shoulder engages
Lift into Nutcracker1set, 2 reps each side Keep arms locked. Use one part of your body at the time. Try using the shoulders as late and as little as possible
Assisted 1 Arm Lift to Nutcracker - Single Hand Lower2x2 each side
Nutcracker To Meathook Low1x2-3 each side
Assisted 1 Arm Meathook Lower2x each side
Standing Flag2x each side
Flag - From Top to Top2x2 each side
Flag from Top2x1 each side
Assisted 1 Arm Leg Lifts1x6 each side

Straps Roll Up Training

DemoExerciseReps/SetsHow to/Cues
Roll Ups3sets, 3 repsGo slow! Try to have your chins at your nose at all times. Head on the chest!
Bench mana2sets, 3 repsPress down & engage to lift your legs up. Might feel very awkward at first until your body figures out the mechanics but it will help tremendously with uprolls
Inverted Bench Mana3sets, 2 repsYou'll have to play around with the benches or boxes to find a good distance to be close but still let your hip through. Either straight leg or in tuck
Bench Planche3x 4Going back up is not as important for you. Make sure you slow down the way down!!

Straps Pulling Conditioning

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups2x8-12Elbows locked. Extra slow on the way back down
Ring Pull Ups2x8-12You can do all of this on straps !!
Archer Back Row2x8

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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No band alternative:

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Wrist are facing front (away from wall)

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

Do: 8-12 reps with a total of 2 sets
So... Front Flies, then Elastic Chest Push-ups, then Front Flies again, then Elastic Chest Push-ups

Rotate hands in push up: bend arms, knuckles facing up, extended hands face each other

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band Alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Grab band with whole hand. Back of hand to back/away from wall.

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No band alternative:

Do: 10-15 reps with a total of 3 sets

Make sure you’re in line. Pull straight. Elbow stays in spot, use towel to make sure elbow stays on side. Put the thera-band/elastic on the same height as your elbow

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!

No Band alternative:

Do: 8-12 reps with a total of 2 sets

Perfect table position
Back engaged and tight whole time
Head in neutral position
3 different hand positions

Can alternatively be done at a cable pully system with very little weight at the gym.

Keep core engaged strong for all exercises. If core is loose shoulder rotation won’t work. This is also strengthening the core & stabilising muscles. Super important!!!