Positional and mechanical improvement:
Bodyweight movement- phase 1:
Push-up: Advanced suggestions include plyometric, Hindu, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Phase 2: “Wolf Brigade Originals”
With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, 6 minutes of:
6 Unweighted squat
6 360 sit-up
Take as little rest as possible. Use assistance to improve position/ add tension in the squat if needed (band, stick, wall, etc… ) but no weight. 360 sit-up is to alternate direction in either 1- or 2- rep intervals.
And finally, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.