Dead Hang
Grasp a bar or rings with a shoulder width overhand grip and hang with feet off the floor and arms fully extended. Keep shoulder blades pulled down and back with chest lifted while fully engaging/contracting your back muscles. Work up to holding the dead hang for at least 10 seconds before progressing to more difficult exercises.
Pull Up
Grasp a bar or rings with a shoulder width overhand grip, hang with feet off the floor and arms fully extended. Keeping shoulder blades down and back pull your body up toward the bar by contracting back muscles and bending at the arms, clear the bar with your chin. Pause at the top then lower back down with control. Performed each rep in a slow controlled motion with your torso straight. A good mental queue is to imagine pulling the bar down to your chest.
Walking Lunges
Stand with feet hips distance apart, step your left foot forward. Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor. Keep left knee directly over left ankle, back straight, chin up & abdominals tight. Exhale, extend both knees & step forward with right foot and repeat move. Continue stepping forward w/ alternating feet until all reps are complete.
Bear Crawls
Start in a kneeling position, begin walking forward on alternating hands and feet. Stay as low to the ground as possible keeping back in a straight line and abdominals contracted. Keep your steps short and controlled.
For more information check out Ryan’s YouTube channel:
https://www.youtube.com/results?search_query=rem6a