This 10-minute hangs flow decompresses the spine, tractions the hips & improves overhead arms positioning (or shoulder flexion). Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on elevating & depressing your shoulder blades (or scapula) for maximum mobility gainz & lower trap development. And any of these drills can be used EHOH - Every Hour On-The Hour - during your workday to optimize overall health & performance. Finally, feel free to mix up your grip width & hand position from set to set or session to session for variety.

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Weighted Med Ball Dead Hangs
Left-Arm Self-Assisted Hangs
Right-Arm Self-Assisted Hangs
Left-Leg Hip-Twist Hangs
Right-Leg Hip-Twist Hangs
Left-Leg Split Squat Hangs
Right-Leg Split Squat Hangs
Left-Leg Squat Hangs
Right-Leg Squat Hangs
Twisting Cobra Extension Hangs