# Advanced Skill Training

A focused, quality-over-quantity session on the pull-up bar — expect to move slowly, feel every muscle engage, and walk away with sharper technique and serious body control. No rushing, just mastery.

## Warm-Up

- 3 × 30s Dead Hang
- 3 × 8 Scapular Pull-Up
- 2 × 10 Shoulder Circle
- 2 × 20s Hollow Body Hold

## Skill Block 1 – Eccentric Pull-Up Control

- 4 × 5 Negative Pull-Up
- 4 × 10s Chin Up Hold

## Skill Block 2 – L-Sit & Core Compression

- 4 × 15s Pull-Up (L-Sit)
- 4 × 10s Tucked L-Sit

## Skill Block 3 – Grip & Rotation Refinement

- **Superset · 4 rounds**
  - 20s Dead Hang
  - 5 Pull-Up
- 3 × 6 Pull-Up (Typewriter)

## Accessory – Pressing Balance

- 3 × 10 Row (Single-Arm) - Dumbbell
- 3 × 10 Press (Neutral Grip) - Dumbbell

## Cool Down

- 2 × 40s Dead Hang
- 1 × 60s Child's Pose
- 2 × 30s Shoulder Stretch (Cross-Body)
- 1 × 10 Cat-Cow