The next phase is to start training for the
bodyweight lateral rollout but under no circumstances should you try to do a
full rep at this stage as you will either not be able to
pull yourself back up or you will injure your shoulder joint.
Jumping Jacks, 20 reps Seal Jumps with Leg Switches, 20 reps
Full Body Circles, 5 each way Arm Circles, 10 reps each arm, forward and back Elbows Circles, 10 each arm, forward and back Wrist Circles, 10 reps Shoulder Twists, 5 reps each way
Bodyweight Squats, 8 reps Squat to Stand, 8 reps Push - up Plus (Level 1), 8 reps Push - up Plus (Level 2), 8 reps Push - up Plus (Level 3), 8 reps Push - up Plus (Level 4), 5 reps each arm Cobra, 5 reps Striders, 5 reps each leg Striders with Rotation, 3 reps each side Hamstring Stretch / Hip Flexor Stretch, 3 reps each side Band
Pull Aparts, 10 reps Band Dislocates, 5 reps Backward Rolls into Hamstring Stretch, 5 reps Backward Rolls into Glute Stretch, 5 reps each arm Squat to Forward Lunges, 3 reps each leg Standing Glute Stretch, 5 reps each leg Cradle Walks, 5 reps each leg
There are so many variations of
pull - ups that can be done, from using
full bodyweight to the assisted machine, to even adding weight in the form of extra plates from a chain on a weight belt.