Name: Playbook - Brad and Jess Gouthro - Core Strength for Pull Ups
Uploaded: 2022-12-26T14:16:11.895Z
Duration: 20 min
Description: Core Strength for Pull Ups

Pull ups require a lot of core strength. This workout will help you develop the core stability & strength needed to be stronger on the bar

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Start in a low plank (on elbows) 
- press up to your hands 
- lift your hips to form a down dog 
- shift all the way back until your shoulders are extended 
- shift back forward into plank
- lower down to your elbows again
- repeat for reps. (The plank + down dog together count as ONE REP)

Low Plank to Downdog

- start in plank
- walk your hands forward as far as you can while maintaining the plank
- walk back to plank to reset & then walk out again
- keep your core tight throughout the movements & remember to breath

Plank hand walk outs

- Hang from your pull up bar with lats & core engaged
- grab the bar & pull your shoulder blades down and in 
- arms should remain straight but actively flexed
- bend your knees and cross your ankles behind you to ensure your hips are straight and legs & butt engaged as well

This is really a full body exercise so don’t be surprised if you feel the fatigue all over. 

If you cannot stay engaged throughout the set then just hold as long as you can & rest longer between sets

Engaged Hang

- start in low plank position 
- rock forward & back, keeping your core tight throughout the movements

See Saw Rocking Plank

Core Strength for Pull Ups

More workouts from Brad and Jess Gouthro