| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Outward External Rotations | 2x12 each side | Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip. | |
| Single Arm Lat Push Down Pre Activation | 12x each side | ||
| Internal Shoulder Rotations with Elastic | 2x12 each side | Hips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Scapular Pull Ups with Bent Knees | 1x8 | Keep your elbows locked and go extra slow on the way back down! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Band Assisted Stepping Muscle Up Swing Pull Up | 3x2 | 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 | |
| Jump to Low Dip | 3x2 | Jump up to clear the bar and sligthly forward to get the weight on top of the bar. Keep your feet in front of the bar. | |
| 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. |