Name: Playbook - Jess St John - W3/D2 Pull
Uploaded: 2023-12-13T15:49:49.592Z
Duration: 45 min
Description: W3/D2 Pull

This is your pull workout for the Bodyweight Beginner program. Learn the fundamentals and strengthen your pull movement to set yourself up for success in your calisthenics journey. Small changes will be made throughout the four weeks so pay close attention!

- Use a resistance band as your “bar”
- Start with arms extend over your head holding the band with tension
- Engage your lats and keep your chest tall to pull the band into your chest
- Elbows travel toward hips and shoulders stay down away from your ears

Mock Pull Ups

Start with the barbell pull up while keeping feet on the floor and progress to banded pull ups in week 2 and onward 

- Grip the bar (or barbell) with hands shoulder width apart and fully extend arms
- Engage the lats by dropping shoulders away from ears (think of pulling armpits toward hips
- Drive elbows down toward hips
- Keep shoulders back and down and chest in front as you pull yourself to the bar (think of pinching the shoulder blades at the top)
- Raise collarbone to bar
- Briefly pause
- Slowly lower back into a dead hang 

Pro-tip: keep the rest of your body squeezed tight to minimize movement.

Pro-tip: when using the band, it is easiest to start standing on a bench or box, place one foot in the band, and slowly lower yourself into a dead hang

Assisted Pull-Ups

- Stand on a box tall enough so you can start in a pull up position (collarbone to bar)
- Keep shoulders pulled back and down
- Lower to a dead hang as slow as possible
- Release and repeat 

Pro-tip: use a resistance band if you cannot control the negative movement on your own just yet. Remove it once you build the strength with practice

Pull Up Negatives

Start with the barbell pull up while keeping feet on the floor and progress to banded pull ups in week 2 and onward 

- Grip the bar (or barbell) with hands shoulder width apart in a reverse grip
- Fully extend arms
- Engage the lats by dropping shoulders away from ears (think of pulling armpits toward hips
- Drive elbows down toward hips
- Keep shoulders back and down and chest in front as you pull yourself to the bar (think of pinching the shoulder blades at the top)
- Raise collarbone to bar
- Briefly pause
- Slowly lower back into a dead hang 

Pro-tip: keep the rest of your body squeezed tight to minimize movement.

Pro-tip: when using the band, it is easiest to start standing on a bench or box, place one foot in the band, and slowly lower yourself into a dead hang

Assisted Chin Up

- Stand on a box tall enough so you can start in a chin up position (collarbone to bar and hands in a reverse grip)
- Keep shoulders pulled back and down
- Lower to a dead hang as slow as possible
- Release and repeat

Chin Up Negative

- Hang on a bar in a hollow body position
- Drop shoulders away from the ears 
- Think of pulling armpits into hips
- Keep chest open in front of shoulders
- Do not bend arms

If you can do the dead hang bar regression but not scapular depression, try it with a resistance band

Scapular Depression

- Start with maximum bar hangs in which you hold your body weight on the bar as long as possible
- Once you feel comfortable holding for 15-30 seconds, progress to lifting one hand off at a time, alternating sides for as many reps as possible
- As you get comfortable lifting your hand off the bar, bring it down to your side before putting it back on. Make sure to do this slowly, and let go if you start to twist too much to avoid injury. Go back and forth as many times as possible 
- When you are comfortable with one arm hangs, practice switching grip back and forth as many times as possible. Alternate the side you start with

The more you squeeze the rest of your body into a hollow position, the less room for error there will be. Stay tight and focus on what your hands are doing. The less movement from the rest of your body, the better.

Bar Grip Challenges

W3/D2 Pull

Awesome! 
Note to self : did 5rep for bar hang, 15 mountain climbers and 20 shoulder taps.
🔥🔥

Gerlie

Tough due to it being workout number 3 of the day but overall not too bad

Nice! Struggle with the grip though for tucked exercise. Is there a way to improve it so it becomes stronger? Thanks!

Dasha

W1/D1 Core

To me the videos goes a little bit to fast. I like to watch like in a slow motion but I can't and time couldn't find a pause button. But, overall I like it. You can track while the timer is on, which is awesome since not all the apps have that.

Yarid

Laurent

Although I gave it my best some exercises were still impossible for me like the grip changes.

W3/D2 Pull

More workouts from Jess St John