| 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 - Legs Parallel | 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 | 1x3 | 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 your body in a hollow position | |
| Stepping Muscle Up Swing Pull Up | 3x1 | Start 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 Bar | 3x2 | Go 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. |