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Home | Group Dashboard | WEEK 1 - FRIDAY

Muscle Up Coaching Group Week 1 - Friday

Muscle Up Coaching Group Week 1 - Friday

DemoExerciseReps/SetsHow to/Cues
Elastics - Outward External Rotations2x12 each sideHips 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 Activation12x each side
Internal Shoulder Rotations with Elastic2x12 each sideHips and shoulders are squared. Isolate the movement only into the arm and keep the elbow connected with your hip.

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups with Bent Knees1x8Keep your elbows locked and go extra slow on the way back down!


Technique Training

DemoExerciseReps/SetsHow to/Cues
Band Assisted Stepping Muscle Up Swing Pull Up3x2Place 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 Dip3x2Jump 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 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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