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Pull Up Five : Eccentrics A

Level:
45 min
Superset 1
1
Quadruped Leg Extension
2 x 6 reps each side
Rest 10 sec
2
Push Up Plus
2 x 5 reps
Rest 10 sec
3
Cossack Squat
2 x 4 reps each side
Rest 60 sec
Superset 2
4
Scapula Y Raise
1 x 8 reps
Rest 10 sec
5
Scapula T Raise
1 x 8 reps
Rest 10 sec
6
Scapula W Raise
1 x 8 reps
Rest 10 sec
7
Assisted Scapula Pull Up
1 x 8 reps
Rest 60 sec
Superset 3
8
Australian Row
3 x 12 reps
Rest 10 sec
9
Reverse Lunge
3 x 10 reps each side
Rest 10 sec
10
Hollow Body Progression
3 x 30 reps
Rest 90 sec
Superset 4
11
Arch Hang
3 x 15 sec
Rest 10 sec
12
Reverse Hyper Extension with Bent Knees
3 x 10 reps
Rest 10 sec
13
Flexed Arm Hang
3 x 15 sec
Rest 60 sec