Name: Playbook - Lizette Pompa - Intro
Uploaded: 2024-04-05T18:09:15.950Z
Duration: 3 min
Description: Intro

Welcome to the Pull-Up SProgressions Program!

Over the course of the next 4 weeks, you will be training three times a week, dedicating 25 minutes to each session. Through a series of targeted drills and exercises, you will gradually develop the necessary strength and skill to achieve your first pull-up.

To maximize your results, it is recommended to prioritize your pull-up exercises at the beginning of your workout routine.

Equipment:
- Pull-up Bar
- Long Resistance Band (or a set of 3 with different resistance options)
- Box or Chair
- A set of Medium-Heavy Weight Dumbbells
- Squat Rack and Barbell (Optional)

Intro

This is one of my goals- being able to do pull ups!!!

Ellinor

Welcome!

That was good but tough! I may need to repeat some days before progressing.

Jenny

Jae Berman

Roohi

Week 1/Day 1- Pull-up

It’s walk-through is detailed and clear. I also love how there’s a separate video with just the main steps.

Nada

Tough to do w integrity. I tell myself that I WILL learn to love pull ups 😀

Yusef

Week 1/Day 2 - Pull-up

Ah! So much to work on. I did enjoy the scapular pull ups with bend however.

Love the full talk through videos, not just exercise snippets. Very encouraging to go along with the exercise being narrated. Fingers crossed for eventual pull up

Dmitry

I feel like the whole first week was mainly about grip strength and getting calluses 😂 loved it!

Andrea

Week 1/Day 3 - Pull-up

I can feel a difference in my grip strength and my scapular pull ups are way easier to do the full motion.

I'm getting stronger and the progressions are getting harder. Can't wait till pull ups feel better to my shoulders.

Week 2/Day 1 - Pull-up

Really enjoying attempting this program. Is it getting easier? Definitely not. But it’s fun trying to get stronger with these exercises.

I am getting a lot out of this program. First, my shoulders are gettimg stronger. Second, I can do it on my off days so I still feel like I did something. We need more of these movement specific or body part specific programs to supplement the core efforts. Awesome

Week 2/Day 2 Pull-up

During the first set I was able to pull myself up with the help of the resistance band. It felt ecstatic 🤩. So excited for the day I’ll be able to do it on my own.

Week 2/Day 3 Pull-up

I liked all these exercises but my arms were so fatigued from other upper body work I have been doing so with the banded chin ups that I ended up stuck and laughing. I could only do 1 banded chin up each round. I will be repeating this set of exercises until I can do them a bit better before moving on :)

Week 3/Day 1 Pull-up

These progressions are unbelievable! I was barley able to do one set of banded chin-ups last week; this week I did all three! Thank you, Liz. 💐

Intro

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