Strengthen your hang/grip & your calves/grip with this two exercise set.

Complete these two movements back to back for 6 sets total.

Set 1: 10 scapula retracts, 10 calf raise feet straight
Set 2: 10 scapular retracts, 10 calf raise heels together
Set 3: 10 scapular retracts, 10 calf raise toes together
Repeat 1-3, 1 more time to complete workout

Hang from a bar
With arms straight retract your scapulas so the tuck into the pocket.
Don’t use your arms to complete the motion.

Scapula retracts

This video shows three different moves.
Pay attention to workout to see which move you are doing.

Calf raise movements

GRIP & Calves Back to back for time

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