Workout overview
| 1A. Paused pull-ups |
| 1B. Dips |
| 2A. Rows |
| 2B. L-sit hold |
| 3. Bulgarian split squats |
| 4. Hip hinge Nordics |
Equipment needed: pull-up bar, dip bars, BaseBench
X
This is an introductory week to help you acclimate to new exercises. This will allow you to make strength gains, while reducing unnecessary soreness. The number of sets will increase in week two.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (each direction) |
| B. Elbow circles | 10 reps (each direction) |
| C. Shoulder circles | 10 reps (each direction) |
| D. Squat ext rotation | 5 reps (each side) |
| E. Scap dips | 5-10 reps |
| F. Scap pull-ups | 5-10 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Squat ext rotation | E. Scap dips | F. Scap pull-ups |
|---|---|---|---|---|---|---|
| Reps | 10 reps (each direction) | 10 reps (each direction) | 10 reps (each direction) | 5 reps (each side) | 5-10 reps | 5-10 reps |
1. Perform this superset for 3 sets with 3 mins rest
| Exercise | Reps | RPE |
|---|---|---|
| 1A. Paused pull-ups | 6 reps | 6-8 |
| 1B. Dips | 10 reps | 6-8 |
| Exercise | 1A. Paused pull-ups | 1B. Dips |
|---|---|---|
| Reps | 6 reps | 10 reps |
| RPE | 6-8 | 6-8 |
2. Perform this superset for 2 sets with 3 mins rest
| Exercise | Reps | RPE |
|---|---|---|
| 2A. Rows | 10 reps | 8-10 |
| 2B. L-sit hold | 20 secs | NA |
| Exercise | 2A. Rows | 2B. L-sit hold |
|---|---|---|
| Reps | 10 reps | 20 secs |
| RPE | 8-10 | NA |
3. Bulgarian split squats
Perform 2 sets of 12 reps (each side) with 3 mins rest
RPE: 6-8
4. Hip hinge Nordics
Perform 3 sets of 6 reps with 3 min rest
RPE: 8-10
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold | 1 min |
| B. Shoulder flexion stretch | 1 min |
| C. Shoulder extension stretch | 1 min |
| Exercise | A. Forward fold | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 1 min | 1 min | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
