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

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
2A. Straight bar dips
2B. Paused pull-ups
3A. Plyo push-ups
3B. L-sit chin-ups

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)
3A. Plyo push-ups
3B. L-sit chin-ups

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
A. Lying thoracic stretch
B. Shoulder flexion
C. Bent arm shoulder extension

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
A. Lying thoracic stretch
B. Shoulder flexion
C. Bent arm shoulder extension