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