Exercise Variation

Variation - Cooldown Stretching
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Sets
Reps/Secs
Exercise
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Passive Hang

Postrequisites 6

Active Hang

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Arch Hang

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Chinups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage

Assisted Chinups

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Commando Pullups

Requires proficiency of 50%
Manage

Assisted Commando Pullups

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Pullups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage

Assisted Pullups

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Scapular Pullups

Requires proficiency of 50%
Manage
2 sets of 12-15 reps