Workout overview
| 1. Band-assisted muscle-up |
| 2. Chest-to-bar pull-ups |
| 3. Bodyweight dips |
| 4. Pistol squats |
| 5. Bodyweight chin-ups |
| 7. Push-ups |
Equipment needed: pull-up bar, dip bars, bands
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This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (ea direction) |
| B. Elbow circles | 10 reps (ea direction) |
| C. Shoulder circles | 10 reps (ea direction) |
| D. Squat ext rotation | 5 reps (ea side) |
| E. Scap pull-ups | 5 reps |
| F. Bent-arm shoulder extension stretch | 30 secs |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Squat ext rotation | E. Scap pull-ups | F. Bent-arm shoulder extension stretch |
|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5 reps (ea side) | 5 reps | 30 secs |
1. Band-assisted muscle-up
Perform 1 set of max reps
2. Chest-to-bar pull-ups
Perform 1 set of max reps
3. Bodyweight dips
Perform 1 set of max reps
4. Pistol squats
Perform 1 set (each side) of max reps
5. Bodyweight chin-ups
Perform 1 set of max reps
6. Push-ups
Perform 1 set of max reps
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 30 secs |
| B. Shoulder extension stretch | 30 secs |
| C. Scorpion rotation stretch | 30 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Scorpion rotation stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
