Workout overview
| 1A. Modified push-ups |
| 1B. Rows |
| 2A. Feet-assisted dips |
| 2B. Feet-assisted pull-ups |
| 3A. Scapular push-ups |
| 3B. Scapular rows |
Equipment needed: pull-up bar, dip bars
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 ea side |
| E. Band rows | 10 reps |
| F. Band shoulder flexion | 10 reps |
1. Perform this superset for 2 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 1A. Modified push-ups | 8 reps |
| 1B. Rows | 8 reps |
| Exercise | 1A. Modified push-ups | 1B. Rows |
|---|---|---|
| Reps | 8 reps | 8 reps |
2. Perform this superset for 2 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Feet-assisted dips | 6 reps |
| 2B. Feet-assisted pull-ups | 6 reps |
| Exercise | 2A. Feet-assisted dips | 2B. Feet-assisted pull-ups |
|---|---|---|
| Reps | 6 reps | 6 reps |
3. Perform this superset for 1 set
| Exercise | Reps |
|---|---|
| 3A. Scapular push-ups | 8 reps |
| 3B. Scapular rows | 8 reps |
| Exercise | 3A. Scapular push-ups | 3B. Scapular rows |
|---|---|---|
| Reps | 8 reps | 8 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Forward fold stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
