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!
E1: Bicep Curls
3 x 60-90s
This is more to get a ton of blood flow into the arms and get you used to the idea of continuous tension sets. You can use a barbell, dumbbells or whatever combination. Just push to the point of the biceps burning.
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 .