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 )

*jump and hold chin up with band for max 5 reps (3 rounds) 

*low bar assisted body weight pull up 8 reps 3 rounds 

* trx or ring rows ( 3 rounds 15 reps)

Take a 10-40 second break in between each set

Dead hang

Dead hang circuit

Scapular dead hang retraction

Scapular dead hang

Jump assisted chin up

Assisted chin up circuit

low bar assisted body weight pull up

Low bar assisted body weight pull up

Trx rows

Trx row circuit

Week 2 work out 1
(Accessory work)

Renee

Pull up program introduction.

Rina

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

Week 1 work out 1
(Accessory work)

Wow first attempt and did 3 in a row 🤭

Week 1 work out 2 
Back day - pull up focus

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 2 work out 1 (Accessory work)

Community

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