Beginner: Foot straps/Muscle-up/Nutcracker (week 1 /4)

Footstraps

• Feet in straps: straps behind neck + One leg balance (eyes closed) [1 min] x 2
• Feet in straps: 1-arm grab + Wall hamstring stretch (FF) x 2
• Straps front split [30,90 sec] + Dumbbell walking lunge [30 steps] x 2
• Bent leg lunge balance + Prone hip glides [5] x 2

Pull-up/Muscle-up

• Incline row [5,10] +  Dips (ring or straps) [4,10]  x 3
• Isometric Milkshakers [3,8] x 3 sec hold  + prone shoulder hinges [3,5] x 2
• Dowel crucifix (FF) [7,10] + Ground support muscle-up [3,5]  x 2
• Arch-ups [6,8] OR negative pull-ups [5×5 sec] + Belt opener [3] x 2-3