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
