Ten Strict: Support Day: Hang & Core
Grip, scapular control and the brace that makes a pull-up strict. Hangs and scapular pulls on the bar, then floor core. No hard pulling. ~18 min, 4 movements.
Estimated session
- Movements 4
- Working sets 10
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Scapular Pull-Up Slow and deliberate. Three seconds up into the depressed position, three seconds back down into the full hang. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 02 | Band Assisted Pull-Up Used as a supported hang today, not a pull. Hold the top position with the chin over the bar and the shoulder blades pinned down. 3 × 20s · rest 1 min | 3 | 20s | 1 min |
| 03 | Bent-Knee Hip Raise On the floor, knees bent, lower abs doing the work. Slow down on the way back — no bouncing off the floor. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 04 | Hollow Body Hold The bar brace, rehearsed on the floor. Lower back flat; bend the knees to make it manageable rather than losing the flat back. 2 × 25s · rest 45s | 2 | 25s | 45s |
Coaching notes
Nothing here goes near failure — it is exposure, not training. Run scapular pulls before the hangs so the shoulders are active rather than passive under load. Hang time is prescribed, not maximal: end each hang with something left, and use a step to get on and off the bar rather than jumping. With no band, hold the top position with one foot resting on a chair or step — same durations, same rest — or hold a bent-arm hang for as long as the chin stays over the bar. If the hands tear or the elbows feel hot in the hang, drop to two hangs and add a core set. Pair the two floor movements back to back to keep the session short.
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