Name: Playbook - Brittany Lupton - Week Four: Supporting Exercises
Uploaded: 2024-04-01T16:26:36.034Z
Duration: 15 min
Description: Week Four: Supporting Exercises

At some point in your weekly training program (ie: upper body days, core/cardio days) implement these exercises to support your pull-up efforts!

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

*each week you should be progressing*

IMPLEMENT some of all of these exercises into your current training program (ie: upper body days, core/cardio days) to support your pull-up efforts! These movements are scientifically proven to help recruit/strengthen muscles engaged in performing a pull-up!

- Hold onto barbell in an inverted plank position 
- Pull your chest to the bar 
- Keep your spine in neutral and core engaged throughout

Inverted Row

- Grab the bar a little wider than shoulder distance 
- Lean back slightly keeping your spine in neutral 
- Pull the bar towards your chest as you actively engage your lats 
- Keep core engaged throughout

*Note: decrease reps each week, increase weight (go heavy!)

Lat Pulldowns

Boat Holds

Plank

Scapular Pull-Ups

Pull-Up SUPPORTING EXERCISES:

Week Four: Supporting Exercises

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

Week Four: Supporting Exercises

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