Beginner: Half-arabesque/Pull-up/Pistons (Week 3 of 4)

Pull-up

• Pain potty [10] + Horizontal row [5,10] x 2-3
• Clavicle softener [1 min] + Arch ups [5,7] x 3
• Peanut rhomboid [1 min]  + Negative PU (cluster) [5,10] x 3

Half arabesque

• Scaption press (FF) + Needle-pikes [10] x 2
• External server rotations [8×8 sec hold] + Half straddle needle pull-up [5] x 3
• Banded face pull [10] + ½-½ arabesque pull [5] x 2-4

Pistons

• Knees to elbows [3,10] + Jefferson curl [5] x 2
• Pistons [5,10] + Supine banded pull downs [5,10] x 4