Rina

Dead hangs were the hardest and longest 20 seconds of my life 😄

Renee

Linda

Week 1 accessory day (can be done before/during/at the end of a work out that is NOT your back day:

Example : it can be done after your leg day or chest day 


*dead hangs (20 Seconds 6 rounds)

*scapular dead hang (6 reps 3 rounds )

*isometric pull apart (20 second hold - 20 pulses 3 rounds )

*Ring or TRX row (15 reps 3 rounds )

Take a 10-40 second break in between each set

Dead hang

Dead hang circuit

Scapular dead hang retraction

Scapular dead hang

Resistance pulse pull a parts

Isometric pull apart circuit

Trx rows

Trx row circuit

Week 1 work out 1
(Accessory work)

Pull up program introduction.

Wow first attempt and did 3 in a row 🤭

Week 1 work out 2 
Back day - pull up focus

Week 2 work out 1
(Accessory work)

Week 2 work out 2

Week 3 work out 1
(Accessory work)

Week 3 work out 2

Week 4 work out 1
(Accessory work)

Week 4 work out 2

Week 5 work out 1 (accessory day)

Week 1 work out 1 (Accessory work)

Community

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