*EXERCISE 1 – PINCHES ON THE SYSTEM BOARD
STEP 1. Position the board to an angle you feel comfortable on. Identify two pinches that are somewhat challenging for you to hold on to.
STEP 2. Keep only your right foot on, close to hip level. Now move your left hand to the second pinch.
STEP 3. Hold for 10 – 15 seconds then move back to the first pinch. Hold for 10-15 seconds as well.
STEP 4. Continue this back and forth movement.
STEP 5. Switch to the other side of the board to focus on the opposite arm.
GOAL – Aim for at least 5 complete rotations.
*EXERCISE 2 – THE PINCH LADDER
STEP 1. Identify multiple rows of pinches going up the systems board.
STEP 2. Choose medium sized footholds that are close to hip level.
STEP 3. Now begin to grab each row of pinches, alternating between hands. Aim to grab each hold for 3-5 seconds.
STEP 4. Maintain a square position at all times– no drop knees or twisting your hips!
STEP 5. Once you are at the top, reverse the movement back to the starting holds.
GOAL – 1 Set = up and down | Aim to complete at least 5
*EXERCISE 3 – THE FLY MACHINE
STEP 1. Choose a weight that is easy for you to start with.
STEP 2. As you pull the bars together, keep your shoulder blades down, maintaining good posture at all times.
STEP 3. Keep your core tight. Your chest muscles should be doing the work.
GOAL – 1 set = 10 reps | 4 sets
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