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Pull Up Six : Eccentrics Phase 2 A

Level:
45 min
Superset 1
1
Scapula Push Up
3 x 8 reps
Rest 10 sec
2
Bird Dog
3 x 4 reps each side
Rest 10 sec
3
Scapula Pull Up
3 x 5 reps
Rest 60 sec
Superset 2
4
Pull Up Negative
3 x 3 reps
Rest 120 sec
Superset 3
5
Flexed Arm Hang
3 x 15 sec
Rest 60 sec
6
Arch Hang
3 x 15 sec
Rest 60 sec
Superset 4
7
Spiderman Push Up
3 x 6 reps
Rest 10 sec
8
Australian Row
3 x 12 reps
Rest 10 sec
9
Reverse Hyper Extension Straddle
3 x 8 reps
Rest 10 sec
10
Hollow Body Tucks
3 x 6 reps
Rest 60 sec