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Muscle-Up Mastery Program
Calisthenics Foundation Program
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Programs
Muscle-Up Mastery Program
Calisthenics Foundation Program
FAQ
Get App
Account
Log Out
Pull Workout
Week 9 – 12
Warm Up
Spela
Jump Rope / Cardio
3 Minutes
Spela
Band Routine
1 rep
Spela
Good Morning w. Stick
10 reps
Spela
Passive Hang
30s
Spela
Scapula Pull Ups
7 reps • 2 sets
Spela
Wrist Routine
1 rep • Follow along
Round A
Spela
Assisted Tuck Front Lever
15-25s hold • Rest 3-5 min
Repeat 5 sets
Round B
Spela
Spela
Föregående
Nästa
Chin Ups / Assisted Chin Ups
7 reps • Rest 30s
Spela
Standing Leg Raises
5 reps/side • Rest 2 min
Repeat 4 sets
Round C
Spela
Ring Bicepscurls
8 reps • Rest 30s
Spela
Hollow Body Hold
30s-40s hold • Rest 1-2 min
Repeat 3 sets
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Swedish
Swedish
English