Exercise

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Pullups

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Assisted Pullups

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Prerequisites 3

Passive Hang

Requires proficiency of 50%

Passive Hang🌐

4 sets of 15-30s holds
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Rows

Requires proficiency of 50%

Bodyweight Rows🌐

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

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

Requires proficiency of 50%

Scapular Pullups🌐

2 sets of 12-15 reps
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Postrequisites 3

Clutch Flags

Requires proficiency of 75%

The Grip🌐

4 sets of 15-30s holds

Single-Leg Diagonal Flag🌐

4 sets of 15-30s holds

Bent-Knee Diagonal Flag🌐

4 sets of 15-30s holds

Full Diagonal Flag🌐

4 sets of 15-30s holds

Tuck Clutch Flag🌐

4 sets of 15-30s holds

Single-Leg Clutch Flag🌐

4 sets of 15-30s holds

Bent-Knee Clutch Flag🌐

4 sets of 15-30s holds

Clutch Flags🌐

4 sets of 15-30s holds

Commando Pullups

Requires proficiency of 50%

Assisted Commando Pullups🌐

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

Commando Pullups🌐

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

Mixed Grip Pullups

Requires proficiency of 50%

Assisted Mixed Grip Pullups🌐

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

Mixed Grip Pullups🌐

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