3. Pull, Hip Rotation, Abduction & Squats

A1: Inverted Deadlifts

3-4 x 6-8 reps

This may be a new one for you. It’s a way to force you to really depress your shoulders - if you have problems with the set-up at home let me know asap and I’ll switch something else in.

A2: Elevated Pigeon or 90/90 PAILs RAILs

1 set of the following on each side

Passive stretch 90s

Pushing knee and foot down into the table 10s

Pulling yourself deeper 10s

Passive 30s

If you are outside you can also do the 90/90 version

B1: Pull-Ups / Toe supported pulls with rings DROP SET

3 x 8-10r

Focus on scapular retraction and full elevation at the top of each rep

Option 1: Perform as many good pull-ups as you can with the same beautiful form you did with toes on the floor. Once form degrades do them with toes on floor to finish all the reps.

Option 2: Perform the lowering portion of the pull-ups for as many reps as you can. Once the form degrades do them with toes on the floor to finish all reps.

B2: Tailor Pose Reps + Isometric

3 x 10 reps + 10s iso pushing up + 10s iso pushing down

Use weights if you’re at home!

Try to lock out elbows and use scapular shrugs to create force down on the knees!

C1: Scapular Circles

3 x 10 reps each direction

Always do a few reps with hands overhead (not hanging) to get the feel. And then try to recreate this in the hanging position.

Final week of these!!

C2: Goblet Squat + Bodyweight Squat + Sit in squat

3 x 10r + 10r + 30s

For the goblet squats use the lightest weight possible that let’s you get all the way down.

D1: Single Arm Ring Rows

3 x 10-15 reps

Start out by making this easy - we want to get you expressing the full range of your scapulars.

D2: Squat Praying Reps

3 x 10 reps

Elevate your heels as necessary and try to get the knees going nice and wide!

E2: Horse Squat Reps + Hold

3 x 5r + 60s hold

Use a light weight to help bring you lower, drive the knees out. The aim is to get hips in line with knees .