SAMPLE PROGRAMMING
SEE MAHI X SAMPLE PROGRAMMING VIA LINK BELOW
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ONLINE - BAR MUSCLE UP SAMPLE PROGRAMMING *Please note full programming includes links to demonstrations* WEEK 1 SESSION 1 Mobility Ball on Box Pec Opener 2 x 60s L/R + Arm Reach Warm Up 3 Sets 4-5 Vtuck to Hollow + 3s Hold in Hollow 5 1/2 Kneeling Thoracic Rotation Wall 5L+R 10-12 Kb Side Crunches - Heavy Strength Set 3 Sets 10-12 Single Arm Straight Arm Banded Lat Pull Down Superset 20s Prone Superman Hold Variation Rest ~1:30min between sets Skills Work Level 1 Accumulate 10-12 Reps (1+1) (Box Bar Muscle with Pause Positions) + (Box Bar Mu + Jump & Straight Arm Pull) Focus - 1. Arms remain straight in the pull for as long as possible 2. Body remains in hollow around the back of the pull Level 2 Accumulate 10-12 Reps Box Bar Mu 1. Pause Positions 2. Jump + Straight Arm Pull 3. Jumping Bar Muscle Up Focus - 1. Arms remain straight in the pull for as long as possible 2. Body remains in hollow around the back of the pull & as you complete BMU turn over Note - *Box Bmu are included in the first 2 weeks of this cycle, even if this feels like a significant regression of your current skill level, trust the process and take this time to focus heavily on positioning. Level 3 Accumulate 8-10 Reps 1-2 Low Box Bar Muscle Ups - High Catch Focus - 1. Aiming to keep the arms locked out/straight for as long as possible 2. Ensuring you remain in a hollow body position as you transition over the bar Superset Every 2nd Set 8-10 Plate Hollow to Overhead Strength/Accessories 3 Sets 3-5 Strict HOLLOW Pull Ups - Strict Hollow Body Position Focus - Maintaining a solid pull in hollow body position throughout movement - common mistake is letting the ribs flare at the beginning of the pull - *Use band if needed 8 + 8 + 8 Hip Flexor Pulses - 8L + 8R + 8 Double 14 Kb Plank Pull Throughs - Heavy |