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Home | Group Dashboard | WEEK 2 - FRIDAY

Muscle Up Coaching Group Week 2 - Friday

Muscle Up Coaching Group Week 2 - Friday

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 Up1x8 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
Band Assisted Bar Muscle Up2x1Start by focusing on the swing. Reach far towards the front and dynamically switch on top. Go with both arms at the same time. Freeze in the deep dip position before pushing up.
Stepping Bar Muscle Up1xStart by focusing on the swing. Reach far towards the front and dynamically switch on top. Go with both arms at the same time. Freeze in the deep dip position before pushing up.
Band Assisted Muscle Up Pull Ups on Bar1x3Sit 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 Bar1x3Stand 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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