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Home | Group Dashboard | WEEK 2 - MONDAY

Muscle Up Coaching Group Week 2 - Monday

Muscle Up Coaching Group Week 2 - Monday

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 Ups - Legs Parallel1x8Keep 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 Up1x3Place 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 your body in a hollow position
Stepping Muscle Up Swing Pull Up3x1Start sligthly behind the bar. Jump up straight to grab the bar and swing towards the front aiming at your target. Stretch long like you are used to when using the elastic and explosively pull ypur body up into a high pull up. Stay sligthly piked at the hips and keep your feet in front of the bar.
Band Assisted Dip to Pull Up on Bar3x2Go as slow as possible. Make a visual break in your movement after the switch to the pull up with your chin on top of the bar.

Pull Conditioning

Push Conditioning

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