Workout overview
1A. Chin-up negatives |
1B. Dip negatives |
2A. Band-assisted pull-ups |
2B. Band-assisted dips |
3A. Pike walks |
3B. Tuck sit raises |
Equipment needed: pull-up bar, dip bars, bands
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Wrist push-ups | 10 ea side |
1A. Perform this superset for 2 sets with 3 min rest
Exercise | Reps |
---|---|
1A. Chin-up negatives | 1-3 reps |
1B. Dip negatives | 1-3 reps |
Exercise | 1A. Chin-up negatives | 1B. Dip negatives |
---|---|---|
Reps | 1-3 reps | 1-3 reps |
2. Perform this superset for 2 sets with 2 min rest
Exercise | Reps |
---|---|
2A. Band-assisted pull-ups | 6 reps |
2B. Band-assisted dips | 10 reps |
Exercise | 2A. Band-assisted pull-ups | 2B. Band-assisted dips |
---|---|---|
Reps | 6 reps | 10 reps |
3. Perform this superset for 2 sets with 2 min rest
Exercise | Reps |
---|---|
3A. Pike walks | 3 reps |
3B. Tuck sit raises | 6 reps |
Exercise | 3A. Pike walks | 3B. Tuck sit raises |
---|---|---|
Reps | 3 reps | 6 reps |
Cool-down
Perform 1 round
Exercise | Duration |
---|---|
A. Seated spinal rotation stretch | 60 secs ea |
B. Shoulder flexion stretch | 60 secs |
C. Shoulder extension stretch | 60 secs |
Exercise | A. Seated spinal rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
---|---|---|---|
Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED