You mentioned doing 2-3 times per week over a period of 2 or more phases.
Using sets of 8-10 reps. How many sets would you generally program for this per session for someone who isn't proficient? Just once through?
I noticed in the isometric active hang you were recommending 2-3 visits per day.

A1. Active hang
A2. Re-/protraction
A3. Circles Backwards
A4. Circles forwards

Cheers Matt

Hi Matt,

Sorry completely missed this one my friend, I didn't get an email notification!

Yes the sequence is just a "once-through" protocol. It's something which, in the beginning, we start of as having to develop capacity toward and, by the end, it just becomes a quick warm-up. Which is something I always love - seeing the stuff of developmental projects becoming "just" warm-ups!

So, I would just perform a single set of each as they're not really presented in this protocol for linearly-progressive capacity-development (not in the way that the isolated 'Active-hang' can follow its own thread to 'Active arch', which can itself branch off into chinup/pullup, or move forwrad to 'Arch & lever' which have then move to 'Front-lever'... The isometric active hang really is a scapular-stability staple, hence its recommendation for performing a set up to 2-3x per day if you really want to push devleopment forward).

You could, however, increase frequency of the sequence if you feel yourself lacking here - you can even plug it into priority 3-4x per week, FURTHER to beginning any upper-body/pulling session. Whilst they're different directions of movement, each is effectively hanging scapular mobilization so you should see the whole sequence as essentially 4-sets to itself.

Hope that sheds some light! Let me know if anything is not clear.

Wishing you the scap-stability of Rhino and the mobility of Falcon wings!

J