Warm up 2 Rounds:
Resistance Band Postural Complex
Shoulder Retraction/ Cat & Cow Stretch
10 Alt Arm & Leg Raise (R+L=1)
8-10 Shoulder Retraction Bar Hang
Option 1-Can complete multiple kipping pullups/strict pullups
4 Rounds:
20 Second Static Above the Bar Hold
3-5 Pullups with Negative Descent
3-5 Kipping Pullups or 3-5 Strict Pullups
Rest 2-3 Minutes
Option 2-Can complete a kipping pullup or two, or very close to chin above bar
4 Rounds:
15-20 Second Static Above the Bar Hold
2-3 Pullups with Negative Descent
8-10 Low Bar Pullups
Options to Try-
-Both Legs Down
-One Leg Down
-Negative Descent
8 - 10 Strict Ring Rows
Rest 2-3 Minutes
Option 2-Jumping Pullup Experience*
4 Rounds:
Bar Hang with Shoulder Retraction up to 20 Seconds
Static Above the Bar Hold up to 20 Seconds
2-3 Jumping Pullups with Negative Descent
5-8 Low Bar Pullups
Options to Try-
-Both Legs Down
-One Leg Down
-Negative Descent
5-8 Strict Ring Rows
Rest 2-3 Minutes
*Less than one month with Community Fit, please cut reps and rounds in half, This workout has the potential for a lot of soreness.
Cool Down:
Child's Pose with Shoulder Stretch
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