Name: Playbook - Kellen Milad - MU [PHASE 1] Week 2 / Day 2: Pull Ups
Uploaded: 2023-10-29T21:15:30.510Z
Duration: 60 min
Description: MU [PHASE 1] Week 2 / Day 2: Pull Ups

Peter Kelly

Loved it! Working on one hand hanging strength from rings (during l-sits). Would like to develop a one handed pull up by next year.

Travis

Hanging L shape with straight arms, not a chance 😁 loved it, feeling great 👍👍

• Lying Prone. Keep your pelvis tucked and bottom ribs tucked to avoid spinal extension. 

• Roll your shoulders open. Extend your arm straight forward, palms facing.

• Turn your palm facing out. Sweep your arms down to your sides.  

• Lift arms up (shoulder extension) palm facing up. Lower and reverse the path to complete the rep.

Prone Shoulder Articulation

• Strong Push Up Plank with arms locked out, shoulders protracted.
• Keep your pelvis tucked and glutes / legs strong. 
• Press hard through one arm. Lift the other arm and tap your opposite shoulder.
• Keep your body in line and avoid rotating with each tap.

Plank Shoulder Taps

• Start in Inverted position with locked out arms and a long spine. Shoulders externally rotated.

• Opposite hand & foot step together. Extend your leg, plant & pull from the heel.

• Sync your breathing with the movement. Smoothly link together your strides

*40 steps*

Inverted Crawl

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

*Perform 24 reps or 12 each arm.

Resistance Band Rows

Mobility Check-In

• Position yourself underneath the rings in an inverted plank position.
• Grip the rings palms facing out.
• Keep shoulders drawn down, set & stable. Keep your elbows out wide as you drive them back - retract your shoulder blades and hold 1-2.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

Ring Rows (wide grip)

• Set the rings overhead. Make sure you can reach them while comfortably standing on the ground.

• Internally rotate your shoulders coming into a shoulder extension hang with feet on the ground.

• Jump off the ground and pull through the rings to come to an inverted hang and roll all the way over.

• Reverse the path. Hold the rings with bent arms. Drive one knee upwards, jump, and pull to get inverted and the roll over to touch the ground.

Ring Skin-the-Cat (basic)

Ladder reps: 3-2-1x

• Start in active hang position - shoulders plugged in, pelvis level, core engaged.

• Strong pull and allow the rings to rotate / hands to supinate. Drive your elbows back and bring your chin over your hands.

• Pause at the top 1-3 seconds. Control the descent and repeat. 

• Modification: Ground assist. Lower the rings and stay in contract with the ground to reduce your bodyweight.

Ring Pull Ups

A challenging drill for pulling strength: lats and core. Pick the variation that works best for you.

• Level 1 (not pictured): Set the rings low, push off the ground to a tuck inverted hang. Extend your legs upwards, tuck, and control the eccentric. Return to the ground

• Level 2: From a full hang, perform a high tuck. Pause while upside and extend your legs upwards, tuck, and control, the eccentric. Return to hang.

Level 2: From a full hang, perform a straight leg raise - toes to ring. Pull down through the rings and drive your hips and extend your body to a full inverted hang.

Ring Inverted Pulls

Active hang + L Sit

• Set the rings at a pull up height or slightly lower.
• Establish an active hang - arm fully extended and shoulder dialed in. 
• Keep pulling through the rings and hold a tuck position and extend leg to a full L sit. 
•  Modification: tuck, alternating half tuck, straddle legs, or tuck and extend to L for reps.

Ring Hanging L

• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

*Switch sides every minute.*

Lat Stretch

Work with this sequence for the allotted time:

• High Hip Crawl / DWD - pedal feet. Hold and stretch hamstrings and calves + alternating leg lifts.

• Shift forward to Plank position. Perform alternating knee tucks

• Press hips to floor & keep shoulders back. Open into spinal extension

• Brace core and hollow your body as you shift weight into a back-loaded crawl - arm stretching forward. Repeat the flow.

Plank Flow

• From a Long Sit position, post your hand next to your hips.
• Actively press into the ground. Lift your hips into full extension. 
• Arms stay locked out fingers pointed out sideways.
• Hold for 1-3 seconds. Lower your hips with control. Tap the ground and lift.

Inverted Plank Lift

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*Switch sides every minute*

Prone Lying Chest Stretch

Stretch

MU [PHASE 1] Week 2 / Day 2: Pull Ups

Exhausting, but a good alternative to my pull up progression program that I couldn't see anymore 😅

Sara

Jake

Bruce Thành

MU [PHASE 1] Week 1 / Day 1: Dips

Rolando

MU [PHASE 1] Week 1 / Day 2: Pull Ups

Jeff

MU [PHASE 1] Week 1 / Day 3: Skill & Technique

Juan

Elektra

MU [PHASE 1] Week 2 / Day 1: Dips

Marek

MU [PHASE 1] Week 2 / Day 3: Skill & Technique

David Mathiesen

They’re really good workouts I like the progressions and the moves but I think it is very advanced, and vertically not for everyone. I’m sticking to it even though I have to adjust every single exercise and I see my strength gains everyone I try a workout. They are small but they are there. It feels mentally tough and tough on the body. I like it but it is really hard. I think I see myself coming back to this program time and time again to try to improve it. 
Do you have further tips for false grip? I’m struggling to turn hands forward facing like on the straight arm holds at the top with arms locked out just can’t turn hands. Perhaps it’s a strength issue.

MU [PHASE 1] Week 3 / Day 1: Dips

Zeek

MU [PHASE 1] Week 3 / Day 2: Pull Ups

Hey, 
it seems like the progression is too steep for me. Would you recommend to keep the volume and increase pauses and sets or to just reduce the overall volume?
Love the program 🦾

Best,
Christian

Chris

MU [PHASE 1] Week 3 / Day 3: Skill & Technique

Niko

MU [PHASE 1] Week 4 / Day 1: Dips

Another amazing workout.  Leg raises is what I need to work on

MU [PHASE 1] Week 4 / Day 2: Pull Ups

Freek

MU [PHASE 1] Week 4 / Day 3: Skill & Technique

False Grip & Muscle Up Transitions

A bit to light training after 2 months of body weight strong, lets see how it will grow

Julius

MU [PHASE 2] Week 1 / Day 1: Dips

MU [PHASE 2] Week 1 / Day 2: Pull Ups

MU [PHASE 2] Week 1 / Day 3: Skill & Technique

Edvardas Giedraitis

MU [PHASE 2] Week 2 / Day 1: Dips

MU [PHASE 2] Week 2 / Day 2: Pull Ups

Hey, do you have an alternative for the shoulder stand? Can‘t manage to get myself even slightly up 😂

Best,
Christian

The workouts are great. As I’m nearing the end of the muscle-up program, how can i incorporate the muscle-up skills in a next program?

Or wich program do you recommend? The ‘dips, pu, skill’ srtucture works good for me!

MU [PHASE 1] Week 2 / Day 2: Pull Ups

Community

More workouts from Kellen Milad