Queenax™ of the Week: Monkey Bar Prep Series

Workouts

Queenax™ of the Week: Monkey Bar Prep Series

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Traveling across the monkey bars takes a toll on an often under-trained part of the body – your hands! This Queenax of the Week workout offers some exercises to help you prepare your hands and upper body for this challenging activity. This workout segment alternates partial and full bodyweight hanging activities with offsetting pushing ones to help toughen up your hands and balance out your strength development.

Training Tips

  • Complete this monkey bar prep series 1-2 times, gradually increasing to 3 times.
  • Perform exercises back-to-back with minimal rest, and then recover for 2-3 minutes between each set.
  • Safety first! Avoid elevating your shoulders and arching your back during hangs. If you notice this happening, offload some of your weight by putting your feet in contact with the floor.
  • Hanging…such a simple exercise when we were young! If your hands are sore as you build up strength, reduce the time of each exercise and limit your workout to 1 circuit. Your hands will adapt over time.
  • Equipment Needed: Superfunctional™, Mobile Parallels, Wall Bars

Monkey Bar Prep Series


Exercise 1: 30 Seconds, Superfunctional Scapular Depression

  1. Select bar at overhead level.
  2. Stand in a split squat with arms straight and shoulders pulled down and chest high.
  3. Bend knee and drop down, allowing shoulders to elevate.
  4. Pull shoulders down and return to starting position.

Exercise 2: 30 seconds, Wall Bar Spider Squat

  1. Set hands and feet wide on Wall Bars.
  2. Keep chest upright while sitting back into hips and bending knees.
  3. Push into the bar with your hands and extend legs into standing position.

Exercise 3: 30 seconds, Superfunctional Swing

  1. Set bar at head level.
  2. Step back until the straps are tight and arms straight.
  3. Bend knees and run under the bar, keeping arms straight.
  4. At the end of the range of motion, keep arms straight and bend knees to run back to starting position.

Exercise 4: 30 seconds, Mobile Parallels Assisted Dips with Rest

  1. Position Mobile Parallels at mid height on the Wall Bars.
  2. Stand on the ground, facing away from Queenax with hands on grips.
  3. Jump up and sit on one parallel.
  4. Drop down to ground and repeat on opposite side.

Exercise 5: 30 seconds, Superfunctional Swing and Hang

  1. Set bar at head level.
  2. Step back until the straps are tight and arms straight.
  3. Bend knees and run under the bar, keeping arms straight.
  4. At the end of the range of motion, lift legs and swing back and forward.

Exercise 6: 30 seconds, Superfunctional Angled Push-Up

  1. Set bar at thigh or hip level.
  2. With straight arms, lean body forward into an angled plank.
  3. Bend elbows to perform a push-up.
  4. Intensify exercise by selecting a lower bar height and changing your training angle.

Exercise 7: 30 Seconds, Superfunctional Hip Extension

  1. Set bar at waist level.
  2. Stand directly behind training bar on single leg.
  3. Extend forward by hinging at the waist and pushing with the arms.
  4. Lift one leg.
  5. Focus on neutral spine and avoid elevating shoulders.

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