Exercise

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Passive Hang

Postrequisites 6

Active Hang

Requires proficiency of 50%

Active Hang🌐

4 sets of 15-30s holds

Arch Hang

Requires proficiency of 50%

Arch Hang🌐

4 sets of 15-30s holds

Chinups

Requires proficiency of 50%

Jackknife Chinups🌐

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

Assisted Chinups🌐

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

Chinup Negatives🌐

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

Chinups🌐

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

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.

Pullups

Requires proficiency of 50%

Jackknife Pullups🌐

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

Assisted Pullups🌐

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

Pullup Negatives🌐

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

Pullups🌐

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

Scapular Pullups

Requires proficiency of 50%

Scapular Pullups🌐

2 sets of 12-15 reps