Name: Playbook - Jey Fitness ⚡️ - Pull-up Mania
Uploaded: 2023-01-01T07:23:43.409Z
Duration: 30 min
Description: Pull-up Mania

⚡️Performed as a circuit 
⚡️1min rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️2min rest at end each round

**Take your time. Be safe. Move at your pace. Know your body**

Muscles worked: lats, traps, shoulders, biceps, forearms, abs, glutes, quads

⚡️Grab the bar firmly with your palms facing you
⚡️Pull your torso up until your head is above the bar 
⚡️keep your core tight 
⚡️Keeping your elbows close to your body
⚡️Pause at the top and lower with slow controlled motion
⚡️repeat

Main muscle groups: biceps, forearms, Latissimus dorsi (lats), Trapezius (traps), abdominals

Chin-up

⚡️Position yourself underneath the bar, parallel to the bar
⚡️Reach up and grab the bar firmly with both hands, one hand in front of the other 
⚡️keep your core tight 
⚡️pull your body upward so your head clears the bar on one side
⚡️Lower back down, and repeat on the opposite side of the bar 
⚡️Alternate sides every other rep. 

**each side counts as 1 rep**

Main muscle groups: Latissimus dorsi (lats), biceps, forearms, abdominals

Commando Pull-ups

⚡️Hold the bar firmly with your palms facing away from you
⚡️hands shoulder width apart
⚡️keep your core tight 
⚡️pull your body upward, bringing your elbows towards your sides
⚡️Pause at the top engaging your back ⚡️Lower slowly until you arms are almost fully extended
⚡️repeat

Main muscle groups: Latissimus dorsi (lats), biceps, forearms, abdominals, trapezius (traps)

Pull-up

⚡️Grab the bar firmly with your palms facing you
⚡️Raise your knees up
⚡️keep your core tight 
⚡️Pull your torso up until your head is above the bar 
⚡️Keeping your elbows close to your body
⚡️Pause at the top and lower with slow controlled motion
⚡️keep your knees up entire time
⚡️repeat

Main muscle groups: biceps, forearms, Latissimus dorsi (lats), Trapezius (traps), abdominals

Chin-up (knees up)

⚡️Hold the bar firmly with your palms facing away from you
⚡️hands shoulder width apart
⚡️keep your core tight 
⚡️quickly pull your body upward with momentum
⚡️Explode up and out of the pull up
⚡️let go of the bar at the top and clap your hands while in the air
⚡️safely grab the bar again
⚡️Lower back down and repeat

Main muscle groups: Latissimus dorsi (lats), biceps, forearms, abdominals, trapezius (traps)

Clapping Pull-ups

⚡️Hold the bar firmly with your palms facing away from you
⚡️hands slightly wider than shoulder width
⚡️keep your core tight 
⚡️pull your body upward, bringing your elbows towards your sides
⚡️Pause at the top engaging your back ⚡️Lower slowly until you arms are almost fully extended
⚡️repeat

Main muscle groups: Latissimus dorsi (lats), biceps, forearms, abdominals, trapezius (traps)

Wide Grip Pull-up

⚡️Hold the bar firmly with your palms facing away from you
⚡️hands shoulder width apart
⚡️keep your core tight 
⚡️pull your body upward, bringing your elbows towards your sides
⚡️Pause at the top engaging your back 
⚡️Transition head from right side to left side and back to middle
⚡️Lower slowly until you arms are almost fully extended
⚡️repeat

**each side to side movement = 1 rep**

Main muscle groups: Latissimus dorsi (lats), biceps, forearms, abdominals, trapezius (traps)

Side to side Pull-ups

⚡️Hold the bar firmly with your palms facing away from you
⚡️hands shoulder width apart
⚡️keep your core tight 
⚡️pull your body upward, bringing your elbows towards your sides
⚡️Complete 4 reps of pull-ups 
⚡️after the 4th rep quickly switch to chin-ups
⚡️Complete 4 reps of chin-ups 
⚡️repeat

**8 reps of each pull ups and chin ups**

Main muscle groups: Latissimus dorsi (lats), biceps, forearms, abdominals, trapezius (traps)

Pull-up Mania

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