Grips |
StrengthStrength exercise for this movement pattern
|
MobilityDon't skip the mobility exercise after each strength set
|
A note on the minimum & target sets and reps
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level.
Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.
|
1. 45 degree hang
Minimum reps & sets
|
1. wall finger tip push
Minimum reps & sets
|
|
2. horizontal hang
Minimum reps & sets
|
2. kneeling finger tip push
Minimum reps & sets
|
|
3. pull up bar hang
Minimum reps & sets
|
3. raised finger tip push
Minimum reps & sets
|
|
4. single towel hang
Minimum reps & sets
|
4. full finger tip push
Minimum reps & sets
|
|
5. double towel hang
Minimum reps & sets
|
5. diamond finger tip push up
Minimum reps & sets
|
