Assisted Negative Dip/Hold
If you’re not quite ready for the full dip exercise, grip the handles as you would
normally and assist yourself into position with a small jump up. Hold for a few
seconds, then slowly lower yourself down to the ground. This is a negative
muscle contraction, but will prepare the body for the positive dip exercise.
Modified Row
Facing away from the unit, kneel down and grip the underside of the dip handles.
Straighten out your legs in front of you, with your heels resting on the ground.
Start by hanging with straight arms and pulling yourself up, squeezing the back
and shoulders together and slowly lowering back down. This modified row takes
most of the weight off, while building the muscles towards a full pull-up.
THRIVE Workouts
www.gametime.com/thrive
6
THRIVE Swedish Ladder
