A focused, quality-over-quantity session on the pull-up bar — expect to move slowly, feel every muscle engage, and walk away with sharper technique and serious body control. No rushing, just mastery.
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Dead Hang
3 sets × 30s, 30s, 30s
Scapular Pull-Up
3 sets × 8 reps, 8 reps, 8 reps
Shoulder Circle
2 sets × 10 reps, 10 reps
Hollow Body Hold
2 sets × 20s, 20s
Negative Pull-Up
4 sets × 5 reps, 5 reps, 5 reps, 5 reps
Chin Up Hold
4 sets × 10s, 10s, 10s, 10s
Pull-Up (L-Sit)
4 sets × 15s, 15s, 15s, 15s
Tucked L-Sit
1 set × 20s
Pull-Up
1 set × 5 reps
Pull-Up (Typewriter)
3 sets × 6 reps, 6 reps, 6 reps
Row (Single-Arm) - Dumbbell
3 sets × 10 reps, 10 reps, 10 reps
Press (Neutral Grip) - Dumbbell
2 sets × 40s, 40s
Child's Pose
1 set × 60s
Shoulder Stretch (Cross-Body)
2 sets × 30s, 30s
Cat-Cow
1 set × 10 reps