To begin, lie on the ground in a squat rack or smith machine and reach your arms up to the ceiling. Note the spot slightly above your finger tips and set the barbell at that height. Grip the bar with an overhand grip (palms facing away from you) approximately shoulder width apart. Keep your legs straight and your heels on the ground. Maintain a tight core to keep your body in a straight line. Pull yourself up until your torso touches the bar. Think about driving your chest “up” through the bar toward the ceiling. Keep your elbows close to your body to engage your back muscles. Squeeze your shoulder blades together. Lower back to the starting position with control. Repeat for target repetitions. **Note: Scale the exercise to suit your strength level. The steeper your body angle, the easier the exercise will be. The more horizontal your body is, the more challenging it will be.

Perform Inverted Rows 2-3 times per week. Perform 3-5 sets of your target reps. Each week aim to improve your form, making it more strict while aiming to add 1 or more repetition until you have completed 5 reps to achieve the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Bodyweight Pull Ups, while highly effective for building upper body strength, require careful execution to mitigate the risk of injuries, particularly to the shoulders and elbows. It's essential to exercise caution and follow proper technique to ensure a safe and effective training experience. To prevent overloading the joints and minimize the risk of injuries, adopt a gradual progression approach. Focus on mastering proper form before attempting more advanced variations or increasing intensity.