Name: Playbook - Gracie Kramer - 6 Minute Pull-Up Workout
Uploaded: 2022-08-28T20:05:38.650Z
Duration: 6 min
Description: 6 Minute Pull-Up Workout

A specialized workout inspired by gymnastics conditioning, designed to build strength and tone the upper back and arms
- this workout is very advanced, so don’t get discouraged if it takes time & repetition to master. 
- just do your best & push (or should I say pull) yourself !!!!

A gymnastics-style/calisthenics upper body workout. This style of workout is quite challenging so it will consist of only body-weight exercises. Be sure to take your time with each movement to ensure good technique & avoid swinging for momentum!

- pull up hold
- use arms & abs to bring legs to the bar while simultaneously dropping chest below bar
- keep core tight & hips flat, avoid a pike shape when bringing hips to bar
- exercise is a commonly used movement in gymnastics, so it may be challenging at first, just be patient with yourself & give it your best effort!

Levers

- Hold at the top of a pull up position with chin hovering over bar
- Do your best to hold for the allotted time, but if you need to come down for a moment to reset, you can
- Focus on form & body position for best results

Pull Up Hold

- will need box or elevated surface to put feet for this exercise
- shoulders need to be angled directly below your hands when hanging on bar
- when pulling up, think about bringing chest to the bar quick, then slowly lowering back down
- core should be tight, and glutes should be engaged to keep hips flat
- hands need to be shoulder width apart
- body should be in a flat, horizontal position

Horizontal Chin Ups

- Start hanging from a secure, metal bar
- Pull using biceps, lats, & upper back
- you want to bring chin up to the bar without using any swinging motion
- keep core tight, hands at shoulder width and maintain equal muscle exertion for both arms

Pull Up

- hold pull up position at the top 
- chin should be hovering over bar
- use core to lift legs to an L-shape hold, then open and close legs while maintaining the pull up hold position
- keep a steady pace and focus on good form

Pull Up Hold with Scissor Kicks

- hang from bar
- this will help to enhance grip strength, shoulder strength, & core stability
- do not swing during exercise & do your best to hang for the entirety of allotted time

6 Minute Pull-Up Workout

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