Trainers’ tip
We want to be able to control where our range of motion comes from. In today’s workout, we’ll be focusing on packed shoulders. Packed shoulders develop strength in the muscles around your shoulder blades (scapula retractors). Beginners often lack ‘scapula awareness’. That is, they may move past the end range of the movement by letting their shoulders roll forward. Think about keeping your chest spread and shoulders back and down!
Workout summary
| Sets | Rest | |
| 1a. Eccentric chin-up 1b. Single leg hip bridge | 3 | 1.5min |
| 2a. Rows 2b. Single leg deadlift | 3 | 1min |
| 3a. Band chin-ups 3b. Squats | 3 | 1.5min |
| 4a. Front lever raise 4b. Hollow body hold 4c. Plank | 3 | 1min |
| 5a. Scapula pull-up 5b. V-ups | 3 | 1min |
| 6a. Scapula row 6b. Squat Hold | 3 | 1min |
*Rep ranges for each week are in corresponding tables below.
1a. Eccentric chin-up
1b. Single leg hip bridge
Perform this superset 3 times w/1.5mins rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1a. Eccentric Chins x4 | 3sec | 4sec | 5sec | 6sec |
| 1b. Hip Bridge | 8 | 10 | 12 | 15 |
2a. Rows
2b. Single leg deadlift
Perform this superset 3times w/1min rest.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2a. Rows | 6 | 8 | 10 | 12 |
| 2b. Single leg deadlift | 8 | 9 | 10 | 10 |
3a. Band chin-ups
3b. Squats
Perform this superset 3 times w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3a. Band chin-ups | 5 | 6 | 7 | 8 |
| 3b. Squats | 10 | 15 | 20 | 25 |
4a. Front lever raise
4b. Hollow body hold
4b. Plank
Perform this superset 3 times w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 4a. Front lever raise | 7 | 8 | 9 | 10 |
| 4b. Hollow body hold | 10sec | 10sec | 15sec | 15sec |
| 4c. Plank | 30sec | 45sec | 45sec | 60sec |
5a. Scap pull-ups
5b. V-ups
Perform this superset 3 times w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 5a. Scap pull-ups | 8 | 8 | 8 | 8 |
| 5b. V-ups | 6 | 7 | 8 | 9 |
6a. Scap rows
6b. Squat Hold
Perform this superset 3 times w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 6a. Scap rows | 8 | 8 | 8 | 8 |
| 6b. Squat hold | 30sec | 40sec | 50sec | 60sec |
Workout recap
You’re beginning to develop fine motor control! Keeping your shoulders packed while straightening your arms is like rubbing your tummy and scratching your head. Being able to control your scap retractors is going to be especially important with your lever training later down the line!
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