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: Supine External rotation
2 x 90s each side + 10s isometric
Play here to find the most intense stretch you can in the hip socket. Get really good at finding it and creating the stretch - this will be fundamental to all of your hip mobility!
B1: Hollow chest to bar pulls
B1: Toe supported pulls with rings
3 x 8-10r
Focus on scapular retraction and full elevation at the top of each rep
B2: Frog Rocks + IR
3 x 10r each side
This is will be a key component for your full bodyweight squat - try to create as much rotation in the hips as possible.
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.
C2: 90/90 transitions through Bear Sit
3 x 10 transitions
Hands are behind, separate the knees as much as possible to create lengthening through the adductor.
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: 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.
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 .