Welcome back to the gym, you finally get to hang off the unforgiving, pain-inducing, brutal seatbelts in the sky you all know and love: straps! Be kind to your body and leave your ego at the door. Let go of any expectation of what you think you should or shouldn’t be able to do. This is a great opportunity to be a beginner again, focus on fundamentals and fall in love with straps all over again. Rome wasn’t rebuilt in a day.
- Redeemers [20] x 1
- Aloha Prep Sequence [1] x 1
- Needle pikes [10] + Xiaoengs [5] x 2
- (L-sit) Skins [3,7] + Cuban Rotation [8] x 2-3
- Pull-up variant (L-sit, tuck, straight, or negative) [5,10] + Static hang (1-arm or 2-arm) [1,2 min] x 2-3
- Meathook-to-meathook [10] (legs together, straddle or straddle match) + Infraspinatus pin&stretch OR Seated meathook stretch x 2-3
- Muscle-up variant [1-5] (Negative or Ground support) + seated shoulder extension [30-60 sec] x 1-3
- Unstructured fucking around safely