Name: Playbook - Brittany Lupton - Pull-Up Check #3
Uploaded: 2024-04-01T16:26:36.030Z
Duration: 10 min
Description: Pull-Up Check #3

Let's test our pull-up's!

Perform either NEGATIVE or FULL pull-up's

Tips:
1. Practice negatives or full pull-up's at the end of your workout 2x a week,
2. Implement the following exercises into your current training program to work towards your first pull-up:

- Inverted Rows
- Lat Pull Downs
- Hollow Body Holds
- Core Exercises
- Scapula Retracts

Move up from negatives to test your pull ups at any time! You never know!!

Test your MAX EFFORT for negative pull-up's:

1. Begin this exercise at the top of the pull-up, and slowly lower yourself down to a dead hang

2. You are recording how many seconds it takes you to fully extend. The goal being as long as slow as possible. You want to keep control and to lengthen this time each week.  

HOW TO: 
Use a box to jump to the top of the bar
Use as much time to slowly lower yourself down
The goal is to gradually increase your time in the lowering phase.

*if you are feeling close to a pull up — always feel free to jump in and try! you never know!!*

Beginner: Check NEGATIVE Pull-Up's

Test your max/see how many pull-up's you can get starting from a dead hang position, pulling yourself all the way up, then lowering yourself completely back down!

*Note: If at 0 for full pull-up's, see previous exercise for practicing NEGATIVE PULL-UP'S in an effort to work towards your first full pull-up!

HOW TO: 
- Press the shoulders down as you up your body up to the bar 
- Squeeze into your lats 
- Use a looped resistance band for assistance if needed

Advanced: Check FULL Pull-Up's

Pull-Up Check #3

Karina Ortega

I can’t do one but I’m ready to learn how😊

Emily

Erica

New Pull Up Program Welcome

What type of grip is required for the pull up challenge?

Amanda Powers

YAY!! I can do 6 so far so I’m working on hitting 10 by June! I’m so pumped ! I’ve been waiting for this

Jaya

Pull Up Challenge Starts 3.20

5 neutral grip and 2 wide grip pull ups :)

I got 3 unassisted pull ups today for my start 🫶🏾🫶🏾

carlie 

Pull-Up Start Test

Tips: Pull Up Voiceover

Why can’t I dead hang longer than 20sec 😣

Ashley

Tips: Dead Hang Voiceover

Tips: Negatives Voiceover

Tips: Assisted Pull-Ups Voiceover

Tips: Scapula Pull-Ups Voiceover

The exercise was good. Just getting set up at my specific gym was hard. Eventually someone came and helped me cause I wasn’t familiar where to do this In the gym. Only familiar from past CrossFit and using rings etc..

Katie

Tips: Inverted Row Voiceover

Alex

Erin Cecil

Stine

Week One: Supporting Exercises

Negatives and assisted are already improving !!!

RIGHT NOW I CAN DO 5 SOLID ONES REACHING FOR 8 🙌🏾

Pull-Up Check #1

Love this program so far!! Seeing lots of progress already

Week Two: Supporting Exercises

Jenna

Increased my Negatives to 11 secs 🥹 was at 8 secs last week

Pull-Up Check #3

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