| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Back Flies in 5 Angles | 1x8 each angle | Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight. | |
| Single Arm Lat Pull Down Pre Activation | 12x each side | ||
| Elastics - Front Flies in 5 Angles | 1x8 each angle | Knees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups | 1x6 | Keep your elbows locked and go extra slow on the way back down! | |
| Tennis Ball Bar Shrugs | 1x6 | Keep your elbows locked and go extra slow on the way back down! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Bar Jump Reaches | 1x4 | Start behind the bar. Jump straight up and grab the bar. Hold on tight and swing towards the front. Aim with your feet towards a target on the floor in front. Keep a hollow body position. | |
| Band Assisted Stepping Muscle Up Swing Pull Up | 3x1 | 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 | |
| Leg Assisted Dip to Pull Up on Bar | 2x4 | Use your legs as much as needed. Slowly lower to the dip and in a control manner lower down towards the pull up. Use chalk to hold false grip during the movement and stop with your chin above the bar. |