- Session 1: Five rounds of: 15 second static hanging lat activation hollow hold, 15 second rest, 15 second hanging static arch hold, 15 second rest.
- Session 2: Five rounds of: 10 second static L-hang (ensure lat activation, scale to tuck hang), 30 second banded (straight arm) banded pull downs, 10 second rest.
- Session 3: Five rounds of the following (each set unbroken): 5, 4, 3, 2, 1 seconds of hanging static lat activation hollow hold and hanging static arch hold (ie 5 secs each, 4 secs each, 3 secs each, 2 secs each, 1 sec each). Rest 30 seconds after each set.
- Session 4: Three sets of three reps of the following (each set unbroken): Passive hang into 5 second static lat activation hollow hold, strict pull-up (throat to bar), 5 second hold at top, 5 second lower.
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