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
X
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
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. Spinal rotation stretch | 30 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Spinal rotation stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
