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Workout day #1

Legs & Pullup Progressions

Legs & Pullup Progressions

Warmup

Straight Arm Pull Aparts

8 reps

Straight Arm Pull Downs

8 reps

Straight Arm Push Forwards

8 reps

Shoulder Dislocates

8 reps

External Rotations

8 reps

Straight Arm Delt Raises

8 reps

Hanging Scapular Pulls

8 reps

Hanging Shoulder Rolls (4 Rolls In One Direction, 4 Rolls In The Other Direction)

4 reps

Bodyweight “air” Squats

8 reps

Legs

Assisted Bodyweight Squat

5-8 reps

Rest 90 seconds

Assisted Bodyweight Squat

5-8 reps

Rest 90 seconds

Assisted Bodyweight Squat

5-8 reps

Row Progressions

5-8 reps

Rest 90 seconds

5-8 reps

Rest 90 seconds

5-8 reps

Pullup Progression

5-8 reps

Rest 90 seconds

5-8 reps

Rest 90 seconds

5-8 reps