WEEK 4 DAY 1
BANDS & FOAMROLLERS
A) Banded (2 Bands) Roll-Ups 15 Reps
B) Banded (1 Band) Roll-Ups 10 Reps Each
C) Banded (1 Band) Roll-Ups With A Twist 5 Reps Each
Hollow Hold Lat Pulldowns
20 Reps Total
Do this first as shown for a total of 20 reps. Then once you get good at it, keep your feet off of the ground the entire time.
Single Arm Lat Pulldown
15 Reps Per Arm
Single arm lat pulldown with an added iso contraction on the free arm using a miniband. Once the version shown becomes easy, keep your feet off the ground the entire time.