# Workout day #1

Legs & Pullup Progressions

## Warmup

- 1 × 8 Straight Arm Pull Aparts
- 1 × 8 Straight Arm Pull Downs
- 1 × 8 Straight Arm Push Forwards
- 1 × 8 Shoulder Dislocate
- 1 × 8 External Rotations
- 1 × 8 Straight Arm Delt Raises
- 1 × 8 Hanging Scapular Pulls
- 1 × 4 Hanging Shoulder Rolls (4 Rolls In One Direction, 4 Rolls In The Other Direction)
- 1 × 8 Bodyweight Squat

## Legs


## Row Progressions


## Pullup Progression