Do the following programming on weeks 1, 3 and 5 of the next 6 weeks. Choose the appropriate progressions and amount of exercises for yourself.
- Aloha prep sequence x 1
- Arch-ups (w/ wrist wrap) [5,7] + Wrist wraps pull-ups OR Pull-up OR negatives pull-ups [4,7] x 2
Choose 3-6 of the below couplets. Feel free to mix & match mobility and skill exercises to your preference.
- Banded chicken wing [5,7] + Ground support MU [5] x 2-3
- Isometric dowel extension [30,60 sec] + Dip variant [5,10] x 2-3
- Incline row (w/ wrist wrap) OR Horizontal row [5, 10] + Prone swimmers [4,6] x 2-3
- Infraspinatus pin&stretch + Tuck wrist wrap lock-off [3,5 rep x 3,5 sec] OR wrist wrap hang [80% effort] x 1-2
- Muscle-up OR negative muscle-up OR + Weighted scap rotations (use very light weight or none) [6,10] x 2-3
- Continuous back rolls OR Support to needle + Anterior shoulder smash x 2-3