| Exercise | Purpose | Reps |
|---|---|---|
| Pull Ups | Real world vertical pulling power | |
| "ledge escape insurance" | 5 reps per set (strict form) | |
| Inverted Rows | Posture, Mid back, Scapular Control | 8–12 per set (strict form) |
| (Optional) Static hang for 30 seconds if fatigued | Grip / Decompression | 30 sec per set |
⬇︎ Optional with Pull Ups ⬇︎
| Exercise | Time | Focus |
|---|---|---|
| Hanging Knee Raises | 30 sec | Lower abs / warm-up the core |
| Hanging Oblique Twists (raise knees, rotate side to side) | 30 sec | Obliques |
| Hanging Leg Raises (Straight Legs) | 30 sec | Lower abs / hip flexors |
| Hanging Windshield Wipers (legs straight, sweep left to right) | 30 sec | Obliques + total core |
| Hanging Hold (Knees Up or L-Sit if advanced) | 30 sec | Static tension / full core |
| Hanging Toes-to-Bar (or as high as possible) | 30 sec | Max effort finisher |