Option A
Dead Hang
20 sec
How
1
Grip the pull-up bar with hands slightly wider than shoulder-width.
2
Hang with straight arms and relaxed shoulders, letting your body hang fully from the bar.
3
Hold the position, breathing steadily, for the prescribed time.
Form tips
Let your shoulders stay relaxed and passive throughout the hang.
Don't hold your breath; breathe steadily throughout.
We train
Grip strengthScapular controlCore flexionHip flexor engagement
Option B
Lying Tuck Crunch + Seated Leg Raise
15 reps each
How
Part 1 — Lying Tuck Crunch
1
Lie on your back with knees bent, feet flat on the floor, hands lightly behind your head.
2
Engage your core and exhale as you curl your shoulders and hips toward each other, drawing your knees toward your chest.
3
Pause briefly at the top of the crunch.
4
Inhale as you lower back down with control, keeping tension in the core.
5
Repeat for the required number of reps, then move straight into the seated leg raise.
Part 2 — Seated Leg Raise
1
Sit with hands placed behind you for support, torso slightly reclined.
2
Brace your core and exhale as you lift both legs together until parallel to the floor, or as high as control allows.
3
Pause briefly at the top.
4
Inhale as you lower the legs with control, stopping before the lower back arches.
5
Repeat for the prescribed reps.
Form tips
Keep the lower back pressed down throughout both movements — don't let it arch.
Move slowly; a short controlled range beats a long uncontrolled one.
Breathe out on the effort, in on the return.
We train
Core flexionHip flexor engagementLower abdominal control
Option C
Stall Bar Hang
30 sec
How
1
Reach up and grip the stall bar rungs with both hands, arms fully extended.
2
Lift your feet off the ground so your full bodyweight hangs from your arms.
3
Let your shoulders relax and stretch upward.
4
Hold the position, breathing steadily, for the required period of time.
5
Lower yourself down with control at the end of the hold.
Form tips
Let your shoulders stay relaxed throughout. Don't shrug or actively pull them down
Don't hold your breath; breathe steadily throughout.
Step down with control if grip fails before time is up.
We train
Grip enduranceShoulder & Lat StretchSpine decompression
Option A
Scapular Pull-Ups
15 reps
How
1
Grip the pull-up bar with hands slightly wider than shoulder-width, arms fully extended in a dead hang.
2
Without bending your elbows, pull your shoulder blades down and together, raising your body a few inches.
3
Pause briefly at the top of the movement.
4
Lower back down with control to the full dead hang.
5
Repeat for the required number of reps.
Form tips
Keep the elbows straight throughout. The movement comes from the shoulder blades, not the arms.
Think "shoulders to hips," not "chin to bar."
Small range, full control.
We train
Scapular strengthLat activationShoulder stability
Option B
Full Pull-Ups
15–20 reps
How
1
Grip the bar with hands slightly wider than shoulder-width, arms fully extended in a dead hang.
2
Initiate the pull by drawing your shoulder blades down, then bend the elbows to pull your chest toward the bar.
3
Pause briefly at the top with your chin clear of the bar. You should try to touch the crossbar with your chest during this exercise.
4
Squeeze the shoulder blades together at the topmost point of the amplitude.
5
Lower yourself with control back to a full dead hang.
6
Repeat for the required number of reps.
Form tips
Lead with the shoulder blades on every rep, not just the arms.
Aim to bring the chest to the bar, not just the chin.
Control the descent — it's as important as the pull.
We train
Lat strengthGrip strengthUpper back pulling power
Option A
Archer Pull-Ups
10 reps (5 per side)
How
1
Grip the bar wide, hands well outside shoulder-width, arms fully extended.
2
Shift your weight toward one arm, keeping the other arm straight and long.
3
Pull with the working arm, bringing your shoulder toward that hand while the straight arm guides.
4
Pause briefly at the top.
5
Lower with control back to the start.
6
Complete the required number of reps on one side before switching.
Form tips
Keep the torso square. Don't let the hips rotate to cheat the range.
The straight arm stays passive, guiding rather than pulling.
Switch sides once form starts to break down, not before.
We train
Unilateral pulling strengthGrip strengthCore anti-rotation
Option B
L-Sit Pull-Ups
20 reps
How
1
Grip the bar with hands slightly wider than shoulder-width, arms fully extended.
2
Lift your legs straight out in front of you to hip height, forming an "L" shape, and hold that position throughout.
3
Engage your core and pull, leading with the shoulder blades as in a standard pull-up (see Building for pull-up form).
4
Pause briefly at the top.
5
Lower with control, keeping the legs raised throughout.
6
Repeat for the required number of reps.
Form tips
Keep the hollow-body brace throughout — don't let the legs drop as fatigue sets in.
Pull with the same shoulder-first sequence as a standard pull-up.
If the L-sit can't be held for the full set, that's the limiting factor — not the pull itself.
We train
Core compression strengthHip flexor enduranceGrip strengthLat strength