| 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 |
|---|---|---|---|
| Assisted 1 Arm Scapula Pull Up | 1x6 each side | Stabilize your position with the assisting arm. Move slowly and controlled. Do not fully relax your shoulder at the bottom. Keep your elbow locked. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Dip to Pull Up on Bar | 3x1 | Visually 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 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 | |
| Band Assisted Stepping Muscle Up Swing to Low Dip | 2x1 | Focus 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 Bar | 1x2 | Sit 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 Bar | 1x2 | Stand 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. |