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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
Assisted 1 Arm Scapula Pull Up1x6 each sideStabilize your position with the assisting arm. Move slowly and controlled. Do not fully relax your shoulder at the bottom. Keep your elbow locked.


Technique Training

DemoExerciseReps/SetsHow to/Cues
Dip to Pull Up on Bar3x1Visually stop the movement right after the transition in the pull up position with your chin higher than the bar. The exercise is not done until you have lowerd slowly all the way down and your elbows are locked.
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
Band Assisted Stepping Muscle Up Swing to Low Dip2x1Focus on your swing first. If the swing is not correct you will not make it on top of the bar. Keep your feet in front of the bar when rotating on top of the bar to the low dip position.
Band Assisted Muscle Up Pull Ups on Bar1x2Sit in the elastic. Start with your arms fully extended. Pull up dynamically and switch to a low dip. Do not extend your arms and come back down.
Band Assisted Muscle Up Dips on Bar1x2Stand in the elastic with your feet. Lower to the dip and switch to the pull up position. Holding the chin on top of the bar let your body swing sligthly towards the feet. Allow the swing to come back and use the momentum to get back up on top of the bar.

Pull Conditioning

Push Conditioning

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