Stretch and Roll Out:
Complete 1-2 rounds of the Isometric circuit. Rest up to 30 seconds between holds if needed. Then complete 3-5 rounds of the second circuit. Rest 1-2 minutes between rounds and 2-3 minutes between circuits.
30 seconds – 1 minute Dead Hang
30 seconds – 1 minute Scapular Hold
30 seconds – 1 minute Pull Up Hold
5-15 reps Eccentric Pull Ups
10-15 reps Scapular Band Flyes
10-20 reps Knees to Elbows
Stretch and Roll Out:
Beginners may need to start with assisted holds. For the pull up hold and dead hang, beginners may lightly touch their toes on the ground. Only use the ground as much as needed. Make sure to really stretch out and roll your back. If needed, roll and stretch while you rest between rounds.
Dead Hang – Hold on to a pull up bar or suspension trainer and hang from the bar. Your hands can be facing toward you or away from you. As you hang, do not let your shoulders shrug up. Keep your chest pressed out and your core tight. Your legs should hang down toward the ground. Do not tuck your knees up toward your chest.
Scapular Hold – Stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.
Pull Up Hold – You can do this as a chin up or pull up. You can do it off a bar, off a peg board and/or off of XT/TRX straps. Whichever you use pull to the top of a pull up or chin up and HOLD. The less stable the appliance, the harder this move will be. Keep your legs straight down toward the ground and your chin above the bar. Keep your chest should be pressed out and your shoulder blades should be down and back. Squeeze your belly button in toward your spine and keep your glutes tight. Hold there until time is up.
Eccentric Pull Ups – Beginners will jump to the top of the pull up/chin up and then lower down as slowly as possible (try for 3-5 seconds). More advanced exercisers will perform a regular pull up/chin up to the top and then again slowly lower down, going as slow as possible. Try not to swing and keep your core tight and legs straight down toward the ceiling. Keep your chest pressed out as you pull up and lower back down.
Scapular Band Flyes – Hold the resistance band with your hands about shoulder-width apart. Arms should be straight out in front of you at about shoulder height or right below. Keeping your arms straight, open your arms out to the side. Pinch your shoulder blades together as you open. Do not let your shoulders shrug up. Then once you open the band to your chest with your arms straight, bring your arms back together so your arms are about shoulder-width apart again and there is no slack in the band. Repeat. (This is the first set of two shown although you can sub in the other two variations.)
Knees to Elbows – Grab the bar as if to do a pull up. With your feet together, hang from the bar. Retract the shoulder blades and pull slightly on the bar. As you pull, tuck your knees in toward your elbows. You will need to pull a little on the bar and can’t just passively hang. Curl your knees up as high as you can. Beginners may not be able to completely reach their elbows. Then lower back down and repeat. You can tap your feet on the ground between each one to still the swinging if you feel it in your low back.