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Starting Strength 4a

Level:
60 min
Superset 1
1
Scapula Push Up (Kneeling)
2 x 10 reps
Rest 10 sec
2
Scapula Pull Up
2 x 4 reps
Rest 10 sec
3
Glute Bridge
2 x 10 reps
Rest 60 sec
Superset 2
4
Push Up
2 x 8 reps
Rest 10 sec
5
Flex Arch Hang
2 x 5 sec
Rest 10 sec
6
Step Up with Knee Drive
2 x 8 reps each side
Rest 60 sec
Superset 3
7
Push Up
2 x 5 reps
Rest 10 sec
8
Chin Up 90 Degree Hold
2 x 5 sec
Rest 10 sec
9
Hollow Body Hold
2 x 10 sec
Rest 60 sec
Superset 4
10
Pull Up Negative
2 x 2 reps
Rest 10 sec
11
Incline Push Up
2 x 10 reps
Rest 10 sec
12
Lying Leg Lower
2 x 6 reps
Rest 60 sec
Superset 5
13
Rings Dips Leg Supported
2 x 6 reps
Rest 10 sec
14
Reverse Hyper Extension with Bent Knees
2 x 8 reps
Rest 10 sec
15
Australian Row
2 x 10 reps
Rest 10 sec
16
Knee Assisted Copenhagen Plank
2 x 15 sec each side
Rest 60 sec

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