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Home | Group Dashboard | WEEK 1 - WEDNESDAY

Muscle Up Coaching Group Week 1 - Wednesday

Muscle Up Coaching Group Week 1 - Wednesday

DemoExerciseReps/SetsHow to/Cues
Elastics - Back Flies in 5 Angles1x8 each angleKnees 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 Activation12x each side
Elastics - Front Flies in 5 Angles1x8 each angleKnees sligthly bent. Hips and shoulders parallel. Back of the hands facing towards the back. Keep your shoulders down and back straight.

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups1x6Keep your elbows locked and go extra slow on the way back down!
Tennis Ball Bar Shrugs1x6Keep your elbows locked and go extra slow on the way back down!


Technique Training

DemoExerciseReps/SetsHow to/Cues
Bar Jump Reaches1x4Start 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 Up3x1Place 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 Bar2x4Use 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.

Pull Conditioning

Push Conditioning

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