PHASE 1

Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Grab a chinup bar with an alternating grip -- one palm facing you (underhand grip), the other facing forward (overhand grip). Keeping your abs tight, pull yourself up until your chest is even with the bar. Pause, then lower yourself. Do all your repetitions with your hands in this position, then, on your next set, do the reverse.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

Grab a chinup bar with an alternating grip -- one palm facing you (underhand grip), the other facing forward (overhand grip). Keeping your abs tight, pull yourself up until your chest is even with the bar. Pause, then lower yourself. Do all your repetitions with your hands in this position, then, on your next set, do the reverse.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

Hang from a pull up bar with both hands, dead hang. Shift all your weight on your right arm until the left arm is used only for assistance and compensating the weight that your right arm can't support. You can start with full grip hold of the bar with the left hand, but as you proceed with the exercise, leave only two fingers on the bar. Keeping your right arm straight, pull up with your right scapular muscles to engage your shoulder. You should only move an inch or so. Relax your scapular muscles back to the dead hang. This is one rep.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping your torso stationary, lift the barbell as you breathe out. Try to keep your elbows close to the body without any force with the forearm other than holding the weights. At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. Slowly lower the weight again to the starting position as you inhale. Repeat the movement for the desired number of repetitions.

Hang from a pull up bar with both hands, dead hang. Shift all your weight on your right arm until the left arm is used only for assistance and compensating the weight that your right arm can't support. You can start with full grip hold of the bar with the left hand, but as you proceed with the exercise, leave only two fingers on the bar. Keeping your right arm straight, pull up with your right scapular muscles to engage your shoulder. You should only move an inch or so. Relax your scapular muscles back to the dead hang. This is one rep.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping your torso stationary, lift the barbell as you breathe out. Try to keep your elbows close to the body without any force with the forearm other than holding the weights. At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. Slowly lower the weight again to the starting position as you inhale. Repeat the movement for the desired number of repetitions.

Start by standing under the chin-up bar. Reach overhead with a underhand grip of the active hand and overhand grip of the assisting hand. Grab the bar using a grip width that is shoulder-width or narrower to accommodate your body. Once you’re hanging from the bar, allow any excess body sway to settle. Your legs should be slightly out ahead of you. Pull your body towards the bar pulling only with one arm as much as you can and using the other arm only for support. Aim to reach your chin above the bar. Descend under control back into the starting position. Repeat for repetitions.
In the beginning, you might need to use 4 fingers for assistance. Then, you can progress further by eliminating the fingers until you are only using the pinkie finger for assistance. The only problem with this variation is that your fingers will get sore and tired very quickly, which will prevent you from doing high amounts of sets and reps. After you can do a full OAC repetition with just using your pinkie finger for assistance, you should be very close to achieving a full one arm chin up.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

Start by standing under the chin-up bar. Reach overhead with a underhand grip of the active hand and overhand grip of the assisting hand. Grab the bar using a grip width that is shoulder-width or narrower to accommodate your body. Once you’re hanging from the bar, allow any excess body sway to settle. Your legs should be slightly out ahead of you. Pull your body towards the bar pulling only with one arm as much as you can and using the other arm only for support. Aim to reach your chin above the bar. Descend under control back into the starting position. Repeat for repetitions.
In the beginning, you might need to use 4 fingers for assistance. Then, you can progress further by eliminating the fingers until you are only using the pinkie finger for assistance. The only problem with this variation is that your fingers will get sore and tired very quickly, which will prevent you from doing high amounts of sets and reps. After you can do a full OAC repetition with just using your pinkie finger for assistance, you should be very close to achieving a full one arm chin up.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

Come to hands and knees on an anti-slip mat, knees under hips, hands a little wider than shoulder-width apart, palms flat on the floor, and look a few feet in front of you (do not drop your head) Tuck your toes on the ground so you’re on the balls of your feet, tuck in your stomach to keep your core tight, engage your glutes, and keep your head, neck, and spine in a straight line. This is the starting position. Exhale and lower your chest towards the floor. Bend your elbows back to 45 degrees by squeezing your shoulder blades together; your elbows should not point straight out to the sides Do not let your hips drop down. Pause for a moment, and push your body up to the starting position by straightening your arms and separating your shoulder blades. Inhale. Repeat the steps again.

You want to remember to take care of the shoulders in this exercise. Keep your thumb higher than your pinky. No ‘pouring the pitcher.’ Work on that good contraction at the top, and lower the dumbbell back under tension. Don’t use momentum and take it all the way until you can’t perform another rep with good form.

Grab onto the dumbbells with an underhand grip. Hold them just at shoulder distance so the dumbbells are aligned with your shoulders. Flex at the elbow while driving your elbow back (slowly) so the dumbbells move up in a straight path of motion. The higher you go, the more your elbows will go back. Keep your shoulders down and packed throughout the movement. Once you reach peak contraction, hold for a moment and really squeeze your biceps, then slowly return them back down through the same path of motion until your arms are fully extended.