Name: Playbook - Jess St John - Muscle Up Prep Workout!
Uploaded: 2024-02-22T03:31:00.972Z
Duration: 50 min
Description: Muscle Up Prep Workout!

Hey! Great workout. Do you have like a monthly plan that I could work on?

Salim

A solid foundation of pull ups and dips are important before starting to train muscle ups, as is practicing the movement of the transition from pull to push. Make sure you’re on track by completing this workout 1-2x per week for 4 weeks!

Skill level: should be able to do 8 pull ups, 8 dips, and 12-20 push ups.

Don’t be intimidated by the 10 reps, with this workout, you’re allowed to rest in between! Can only do 8 pull ups? Take a quick breather (10-20 secs), after rep 7, you should be able to hit the following 3 no problem! If not, take another breather before you burn out! By the time you finish the program, you should be able to hit 10 reps!

- Hang from the bar with hands shoulder width apart and arms fully extended
- Pull the armpits down (think shoulders away from ears), to engage the late 
- Drive elbows toward hips while maintaining a hollow body position
- Pull up raising your collarbone to bar level and slowly return to starting position 
- Use resistance bands as needed, note that this is a primer for the rest of the workout so you should not be struggling through these reps

Pull Ups

Don’t be intimidated by the 10 reps, with this workout, you’re allowed to rest in between! Can only do 8 pull ups? Take a quick breather (10-20 secs), after rep 7, you should be able to hit the following 3 no problem! If not, take another breather before you burn out! By the time you finish the program, you should be able to hit 10 reps!

- Start pushing through shoulders with core engaged
- Bend elbows keeping arms over top of the bars (elbows shouldn’t flare out to the side)
- Lower shoulders toward the bar
- Once elbows hit 90° (or slightly deeper), press back up

Parallel Bar Dips

- Use a resistance band that will provide you with enough momentum to pull your chest over the bar
- This is an explosive pull up so think of driving the elbows down fast
- Your body will remain in a hollow body position with a very slight angle leaning back

Banded High Pulls

Sharing two options with you based on your level. If you are able to do straight bar dips with the full range of motion, do them body weight. If you can’t get the full range of motion, start with the assisted version and progress to bodyweight once they start to feel easier!

- Start in a front support
- Keeping elbows tucked, bend the elbows and lean forward to counter balance
- Bend at the hips to lower your chest to the bar 
- Go as low as possible without losing control
- Keep elbows tucked in (don’t let them flare out to the side)
- Push back up to front support

Straight Bar Dips

Start with the regression 

- Place hands on bar shoulder width apart
- Push through shoulders and keep your core tight to start off
- Bend at the elbows and lean forward to lower your chest to the bar
- Round slightly forward over the bar
- Keep elbows tucked behind you
- Push through hand and shoulders to return with the starting position

Assisted Straight Bar Dips

Straight bar dips - pick one!

- At the bottom of your push up shift your weight on to your forearms
- Keep core engaged and raise the hips slightly 
- Shift the weight back on to your hands
- Push back up

Muscle Up Prep Workout!

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