Warm Up
10 exercises | 1 set
10 exercises for 30 seconds each
1a. Pull Ups
10 Reps | 5 Sets
Modification: Use a band or rest some bodyweight on a bench (must reach 10)
1b Plank Twist
1 minute | 5 Sets
Don’t sag your hips. Work on range of motion. Slow and controlled
2a Wide Pull Ups
10 reps | 5 Sets
Modification: Use a band or rest some bodyweight on a bench (must reach 10)
2b Side Plank Raises
45 seconds each side | 5 Sets
Throw those hips high
3a Chin ups
10 reps | 5 Sets
Modification: Use a band or rest some bodyweight on a bench (must reach 10)
3b Body Saw
12 reps | 5 Sets
Continue increasing range of motion backwards. Don’t sag hips when going back. Keep butt above your lower back
4a Scapula Contractions
Max Reps (minimum of 10) | 5 Sets
Modification: Use a band or rest some bodyweight on a bench (must reach 10)
4b Incline Bench Leg Raises
12 Reps | 5 Sets
Grab the back of the bench and try keeping the legs straight