Muscle up – Level 1 – Workout A
Week 1-2
Exercise 1
Pull up
Do 8-12 reps X 3 sets!
Key points
- Keep your body straight
- Raise your body until chin over the bar
- Do not kipping
Exercise 2
Dips
Do 8-12 reps X 3 sets!
Key points
- Depress your scapula
- Lower your body until elbows 90 degree
- Try not to swing your body, control your body
Exercise 3
Australian pull up
Do 8-12 reps X 3 sets!
Key points
- Keep your body straight
- Chest to the bar
- Keep control while lowering your body
Exercise 4
Push up
Do 8-12 reps X 3 sets!
Key points
- Keep your body straight
- Maintain your posterior pelvic tilt
- Elbows 90 degree in the bottom position
Exercise 5
Hanging knee raise
Do 8-12 reps X 3 sets!
Key points
- Keep your core tight
- Raise your knees as much as you can
- Do not swing your body