Name: Playbook - Jess St John - Pull
Uploaded: 2023-12-13T15:49:49.527Z
Duration: 60 min
Description: Pull

- 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

- The same as your regular pull up but with wider hands 
- Emphasize lat engagement from the beginning (drop shoulders away from ears and pull armpits downward)
- Use resistance bands as needed

Wide grip pull up

- Same movement as pull up however you will start with your hands in a reverse grip and much closer together 
- Elbows will stay tucked in front instead of slightly angling outward like in a pull up

Narrow grip chin up

- On parallel bars, place legs over top of one bar and upper body underneath the other, hands grip over top of the bar 
- Maintain a hollow body position
- Drive elbows to the ground and pinch shoulder blades together at the top 
- Control movement back to the starting position 
- To regress this, do it with feet on a lower platform like a box under the bar (maintain a hollow position)
Note: this can also be done on monkey bars!

Australian Rows

*Can be done with tall parallettes and feet on floor, canes with feet on floor, or parallel bars with feet on a box

- Hands are on the outside of the bars with palms facing in
- Knees are bent at 90° and should be stacked directly over ankles
- Drive elbows toward the floor and pinch shoulder blades at the top
- Squeeze core and glutes to maintain a hollow body position (don’t let hips drop at the bottom or arch at the top)

Parallette Bridge Row

- Hang from one arm and maintain a hollow body position
- Cross the other arm over to opposite hip to help prevent twisting (you can also place this arm on the post as a regression)
- Slowly drop your shoulder away from your ear, pulling your armpit toward the floor
- Slowly relax the shoulder back into a dead hang
- Do all reps on both sides (6 each side), 3 times through 

Note: if you do twist too much, come down to avoid pulling ligaments/muscles in your shoulder. Use the post or a box to prevent twisting until you are able to do them on your own

S/A scapular pull

- Stand on a box high enough for you to line up your collarbone with the pull up bar
- Slowly shift yourself into the top portion of the pull up and step off the box in a controlled way to avoid swinging 
- Hold this position for 5 seconds (5 Mississippi !!!) and lower yourself into a dead hang as slowly as possible 
- Jump down and start again from on top of the box

5 second ISO pull up with slow negative

- Use a strong resistance band (or layer them up), to create a resistance much stronger than you would use for a regular set of pull ups
- Aim to create as much speed on the way up by driving elbows down quickly and maintaining a hollow body position 
- Make contact with the bar as low on your chest as possible (aim between belly button and pecs/sports bra line) 
- Slowly control yourself back to the starting position 

Note: take a longer rest if needed in order to keep your high pulls high

Pull

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