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Pull Up Four : Hang Time C

Level:
45 min
Superset 1
1
Quadruped Leg Extension
2 x 6 reps each side
Rest 10 sec
2
Cossack Squat
2 x 4 reps each side
Rest 10 sec
3
Assisted Scapula Pull Up
2 x 8 reps
Rest 60 sec
Superset 2
4
Flexed Arm Hang
3 x 10 sec
Rest 10 sec
5
Reverse Hyper Extension with Bent Knees
3 x 8 reps
Rest 10 sec
6
Arch Hang
3 x 10 sec
Rest 60 sec
Superset 3
7
Push Up
3 x 12 reps
Rest 10 sec
8
Australian Row
3 x 12 reps
Rest 10 sec
9
Hollow Body Progression
3 x 30 sec
Rest 10 sec
10
Arch Leg Raise Hold
3 x 20 sec
Rest 60 sec

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