| 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 | 1x8 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 |
|---|---|---|---|
| Band Assisted Bar Muscle Up | 2x1 | Start 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 Up | 1x | Start 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 Bar | 1x3 | 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 | 1x3 | 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. |