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Step 1-) hanging retractive scapula hold (15sec)
Workout
1-) Hanging retractive scapula hold (8sec)
2-) Hanging scapula shrugs (10x)
3-) Australian retractive scapula pull ups (10x)
4-) Australian scapula shrugs (15x)
5-) Australian retractive scapula shrug hold (10 sec)
Repeat this workout 4 times.

Step 2-) Hanging lat pull down hold (scapula retractive) (10sec)
Workout
1-) Hanging lat pull down hold (5sec)
2-) Hanging lat pull down (10x)
3-) hanging scapula shrug hold (10sec)
4-) hanging scapula shrugs (10x)
Repeat this workout 4 times.

Step 3-) tuck front lever hold (8sec)
Workout
1-) tuck front lever hold (5sec)
2-) tuck front lever raises (8x)
3-) hanging lat pull down raises (10x)
4-) hanging lat pull down hold (8sec)
5-) hanging scapula shrug hold (15sec)
Repeat this workout 4 times.