Place the weight on your waist so that it does not interfere with the movement. Start the inverted rows with scapulae depressed and adducted. Lift your body through the full range of motion, bringing your elbows back. Keep your core tight.
Recommended sets: 3
Recommended duration: 6–12
When performing the paused pull-ups, start the movement in a passive hang. From here, depress your scapulae and bend your arms close to your torso. Pause for one second at the midpoint of both the concentric and eccentric phases. At the top, your chest should touch the bar while adducting your scapulae, and your core should remain tight.
Recommended sets: 3
Recommended duration: 4–8
Perform the hanging L-sit leg raises in a passive hang with an overhand grip. Lift your legs straight and together up to 90 degrees. From this position, raise your legs until they touch the bar and return to the 90-degree angle in a controlled manner.
Recommended sets: 3
Recommended duration: 5–10
When performing the paused chin-ups, start the movement in a passive hang. From there, depress your scapulae and bend your arms close to your torso. Pause for one second at the midpoint of both the concentric and eccentric phases. At the top, your chest should touch the bar while adducting your scapulae, and your core should remain tight and engaged. Do not let your hips sag during the pull-up!
Recommended sets: 3
Recommended duration: 5–10
Start the paused single bar dips with your scapulae depressed and elbows locked. From this position, bend your arms close to your body, slightly leaning the torso forward. Pause for one second at the midpoint of both the concentric and eccentric phases. Keep your elbows close to your body and perform the dips through the full range of motion.
Recommended sets: 3
Recommended duration: 5–10
Start the single bar dips with your scapulae depressed and elbows locked. From this position, bend your arms close to your body, leaning the torso forward. Keep your elbows close to your body and perform the dips through the full range of motion.
Recommended sets: 3
Recommended duration: 10–15
Perform the around the world with your legs straight and together from a passive hang position. Draw a large circle with your toes in each direction, focusing on contracting your abdominals. Avoid using your back to assist during the movement.
Recommended sets: 3
Recommended duration: 5–10
To perform high pull-ups, start from a passive hang position and initiate a small swing. At the end of the forward swing, extend your body, push your chest forward, and then pull explosively. The resistance band will help you reach as high as possible. Aim to bring the bar toward your navel or hips.
Recommended sets: 3
Recommended duration: 4–8
PRACTICE THIS MOVEMENT UNTIL YOU FEEL THE RHYTHM OF THE SWING.
Practice this movement until you can perform at least 5 repetitions up to your navel, then move on to the next progression!
Recommended sets: 3
Recommended duration: 5
Start the paused dips with your scapulae depressed and elbows locked. From here, bend your arms close to your body, leaning the torso forward. Pause for one second at the midpoint of the movement, both in the concentric and eccentric phases. Keep your elbows tucked in. Perform the dips through the full range of motion.
Recommended sets: 3
Recommended duration: 6–10
Start the explosive dips with your scapulae depressed and elbows locked. Perform a normal dip and push explosively during the concentric phase so you can release the bars and perform a small jump. Repeat this movement, paying attention to the timing of re-gripping the bars.
Recommended sets: 3
Recommended duration: 6–8
Perform the open and closed leg raises in support, with your scapulae depressed and elbows locked. Lift your legs straight to the L-sit position, then open them into a straddle, close them back to L-sit, and return to the starting position. Keep your legs straight and tight, with your toes pointed. The hips should be aligned with the hands.
Recommended sets: 3
Recommended duration: 10–12
Perform the leg raises in support with your scapulae depressed and elbows locked. Lift your legs straight and together through the full range of motion, keeping your toes pointed.
Recommended sets: 3
Recommended duration: 6–10
Recommended sets: 3
Recommended durations: 15
Start the weighted dips with your scapulae depressed and elbows locked. Perform the dips through a full range of motion, keeping your upper arms parallel and elbows above the wrists. Slightly lean your torso forward and keep your core tight.
Recommended sets: 3
Recommended duration: 6–12
Recommended sets: 3
Recommended durations: 15
Recommended sets: 3
Recommended durations: 15
For the goblet squat, stand with your feet parallel and shoulder-width apart. Hold the weight in front of your chest. Perform the squat keeping your back straight. Keep your heels on the ground and make sure your calves touch your hamstrings at the bottom of the movement.
Recommended sets: 3
Recommended duration: 10–15
When performing the weighted reverse lunge, make sure your feet and hips are facing forward. Hold the weight in front of your chest or take two dumbbells at the sides of your body. Keep the front knee aligned over the ankle. Perform the exercise with a straight back and maintain balance. The rear knee may lightly touch the ground.
Recommended sets: 3
Recommended duration: 10–15