Jakob | Move or Die

I. Body Line Drill - Supine - Lay down on your back - Take a Stick - Start with the legs & arms extended above - Now slowly lower both - Press the lower back down into the ground - Let it not leave the ground - Try to get as low as possible with the arms & legs - Hold at the lowest possible position Start with 10 Seconds Hold - Add 10 Secs. each Session Do 3- 5 Sets - Rest as needed

II. Towel Pull-Up - Throw a towel over a bar or smt. similar - Take both ends - Come in a dead hang position - From there do a pull up - Chest should touch the hands - Come down slow and controlled 3 Sets - 3-6 Reps - Rest 90 Seconds in between

III. Elevated Pike Push Up - With the feet elevated on a box or table - Do a controlled Push-Up - Your head should aim at a spot in front of your hands - forehead touches the ground - Hips and shoulders stay almost in a line - Press the elbows into your upper body 3 Sets / 3-5 Reps / Rest 90 Seconds in between

IV. Active Arch Hold - From a hanging position - Pull your T-Spine upwards - Really retract those shoulder-blades - Hold in the top position Do 3 Sets - Hold 10-15 Seconds - Rest as needed

V. Rotational Drop Squat - Stand wider than your shoulder width - One leg is supported by a wall or stair - Now drop down to the outside foot - When you are at the lowest position - Rotate into the wall - Touch the wall with your fingers - Rotate out and come back up 15 Reps per Side / 5 Sets / Rest as needed

VI. Overhead Finger Push-Up - Come into a prone position - Legs are together - Arms are overhead - Only connect to the ground with your fingers - Now attempt a push-up motion - Hold 1-3 Seconds on top position - Come down again 1-3 Reps - do Solos - Rest as needed

Have a great time with these! Share if you find them useful or disgusting. Move or Die J.anitor