A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds
B. 4 Sets
B1. Rack chins x 8-12 reps
*Rest 60 seconds between sets
Try to increase reps from week 2 or elevate feet to make more difficult
*If you don’t have the setup for this, sub with banded pull-ups
C. 4 Sets
C1. Jumping pull-ups x 8 reps
C2. Hollow body banded pull down x 10 reps
*Rest 45 seconds between sets
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