Name: Playbook - DANI COMPLEXX - Pull-Up Game: Stronger Part 1
Uploaded: 2022-11-11T01:49:12.731Z
Duration: 45 min
Description: Pull-Up Game: Stronger Part 1

This is part 1 of building up your pull-up strength. 


Inverted rows and dead hangs are the main juice of your pull-up strength work and everything else is supplemental back work. 

Be sure to add more rest if you aren’t hitting your set reps and keep pushing for small improvements. 

This workout only needs to be done once a week but you can add an additional workout if you are feeling it.

Remember more is not always better, hit part 2 up before doing part 1 twice. 

Allow for rest between pull days.

Find a bar or monkey bar that is stable and strong. 

-Position your grip equal width of your hips

-Now hold on for dear life 😝 

The goal is to hold on as long as you can. This will build up grip strength for your pull-up.

Can’t pull what you can’t hold 😉 

It’s tough on the hands but your hands will get stronger

Dead Hang

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Have a seat and position your legs so that you maintain a slight bend in the knees much like a quarter squat. This will help take tension out of the lower back. 

-Squat in to grab your handles
-Squat/push yourself back to you original position
-Straighten your back with chest up and abs engaged. 
-Pull your arms back and the handle toward your ribs/stomach area. 
-Pinch your shoulder blades together as you tighten your back. 
-With control and resistance, stretch your back back to the starting position maintaining tension in your back.

Seated Row

You want to have good intentional posture here. 

You will stagger one leg back, then pull your shoulders back and keep your chest upright. 

As you pull the weight up toward your back, be sure to also pull your elbow in toward the body. 

The lats are in charge of pulling the elbow into the body. 

Focus on contracting maximally to the same or slightly further than your back, too far and you change the engagement. 

As you lower the weight, resist and feel the stretch of your back. 

Lower the weight low enough to allow your shoulder blades to stretch. 

Rinse and repeat.

Bent Over Row

This exercise mimics the movement of a hanging leg raise. 

The goal here is to hollow out the abs, stretch back into down dog and back into your hollow plank all while maintaining a tight core and resisting yourself throughout the whole movement. 

-Begin by hollowing out or going into cat pose

-Step back and out into your plank maintaining this rounded back position. 

-Squeeze your glutes so that your abs and glutes are tightening together. 

-Maintain this tightness and shift back into down dog

-As you lower back down be sure to keep squeezing your abs and glutes.

On the final set, hold plank till failure.

Pull-Up Game: Stronger Part 1

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