Straight arm |
StrengthStrength exercise for this movement pattern
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MobilityDon't skip the mobility exercise after each strength set
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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.
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1. Top position lean
Minimum reps & sets
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1. Wrist circles
Minimum reps & sets
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2. Top position leans
Minimum reps & sets
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2. Finger pointers
Minimum reps & sets
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3. low raised top holds
Minimum reps & sets
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3. elbow twists
Minimum reps & sets
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4. high raised top hold
Minimum reps & sets
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4. corkscrews
Minimum reps & sets
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5. high raised leans
Minimum reps & sets
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5. kneeling elbow extensions
Minimum reps & sets
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6. knees out frog stand
Minimum reps & sets
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6. top position elbow twists
Minimum reps & sets
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7. frog stand
Minimum reps & sets
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7. top position elbow extensions
Minimum reps & sets
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