Workout overview
1. Band-assisted muscle-ups |
2A. Straight bar dips |
2B. Paused pull-ups |
3A. Plyo push-ups |
3B. L-sit chin-ups |
4. Hollow body rocks |
Equipment needed: pull-up bar, bands
Warm-up
Exercise | Reps/Duration |
---|---|
A. Wrist circles | 10 reps (ea direction) |
B. Elbow circles | 10 reps (ea direction) |
C. Shoulder circles | 10 reps (ea direction) |
D. Assisted pull-ups | 5-10 reps |
E. Scap pull-ups | 5-10 reps |
F. Bent-arm shoulder extension stretch | 30 secs |
Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Assisted pull-ups | E. Scap pull-ups | F. Bent-arm shoulder extension stretch |
---|---|---|---|---|---|---|
Reps/Duration | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5-10 reps | 5-10 reps | 30 secs |
1. Band-assisted muscle-ups
Perform 4 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
1-3 reps | 1-3 reps | 2-4 reps | 2-4 reps |
Week 2 | 1-3 reps |
---|---|
Week 3 | 1-3 reps |
Week 4 | 2-4 reps |
Week 5 | 2-4 reps |
2A. Straight bar dips
2B. Paused pull-ups
Perform this superset for 3 rounds with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
2A. | 12 reps | 13 reps | 14 reps | 15 reps |
2B. | 8 reps | 8 reps | 8 reps | 8 reps |
2A. | 2B. | |
Week 2 | 12 reps | 8 reps |
Week 3 | 13 reps | 8 reps |
Week 4 | 14 reps | 8 reps |
Week 5 | 15 reps | 8 reps |
3. Perform this superset for 2 rounds with 3 min rest
Exercise | Reps |
---|---|
3A. Plyo push-ups | 20 reps |
3B. L-sit chin-ups | 45 secs (max reps) |
Exercise | 3A. Plyo push-ups | 3B. L-sit chin-ups |
---|---|---|
Reps | 20 reps | 45 secs (max reps) |
4. Hollow body rocks
Perform 2 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
25 reps | 30 reps | 30 reps | 30 reps |
Week 2 | 25 reps |
---|---|
Week 3 | 30 reps |
Week 4 | 30 reps |
Week 5 | 30 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Lying thoracic stretch | 30 secs |
B. Shoulder flexion | 30 secs |
C. Bent arm shoulder extension | 30 secs ea |
Exercise | A. Lying thoracic stretch | B. Shoulder flexion | C. Bent arm shoulder extension |
---|---|---|---|
Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE