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Pull Up Four : Hang Time B

Level:
45 min
Superset 1
1
Scapula T Raise
1 x 8 reps
Rest 10 sec
2
Scapula Y Raise
1 x 8 reps
Rest 10 sec
3
Scapula W Raise
1 x 8 reps
Rest 10 sec
4
Glute Bridge with Alternating Leg Extension
1 x 8 reps each side
Rest 60 sec
Superset 2
5
Assisted Scapula Pull Up
2 x 6 reps
Rest 10 sec
6
Squat
2 x 8 reps
Rest 60 sec
Superset 3
7
Flexed Arm Hang
3 x 10 sec
Rest 10 sec
8
Arch Hang
3 x 10 sec
Rest 60 sec
Superset 4
9
Assisted Pull Up
3 x 8 reps
Rest 10 sec
10
Reverse Lunge
3 x 8 reps each side
Rest 10 sec
11
Parallel Bar Dips
3 x 5 reps
Rest 10 sec
12
Lying Leg Lower
3 x 8 reps
Rest 60 sec