Build serious pulling and pushing strength with slow, controlled reps that make every movement count. Expect to feel muscles working deeply — this foundation sets you up for big gains over the next 4 weeks.
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Arm Circle
2 sets × 20s, 20s
Band Pull Apart
2 sets × 15 reps, 15 reps
Scapular Pull-Up
2 sets × 10 reps, 10 reps
Ring Support Hold
Negative Pull-Up
3 sets × 8 reps, 8 reps, 8 reps
Dip - Rings
Ring Row
3 sets × 10 reps, 10 reps, 10 reps
Push-Up
2 sets × 12 reps, 12 reps
Face Pull - Rings
Parallel Bar Support Hold
2 sets × 15s, 15s
Dead Hang
2 sets × 30s, 30s
Chest Stretch
1 set × 30s
Lat Wall Stretch
Child's Pose
1 set × 40s