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/Pull Up Program

Pull Up Program

with Lucy Lismore

Start your journey to unlock the elusive bodyweight skill - the pull up! Using this program you can start working towards building the strength to perform both a pull up and chin up (see below for the difference between these two). Return to this program as much as you would like as you master your bodyweight on the bar. In this program we will work on both chin ups and pull ups. A chin up is performed with a supinated grip (fingers wrap under the bar towards you) and while using many of the same muscle groups, putting the bicep in a more favourable position in comparison to a pull up. Due to being a regularly used and larger muscle it often feels more natural and slightly easier to train. For this reason many people find chin ups easier to learn as compared to pull ups which require a pronated grip (fingers over the bar away from you) which recruits the triceps and upper back muscles slightly more. The key concept I want to stress for this program is that these things take a time... sometimes a long time and that is expected and ok! Please don't discredit small incremental progress as this is what we expect to see and keep chipping away at it! Record your progress on video so you can reflect back and see these changes... You got this! PS. There is some equipment required for this workout which can be found below!

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Sessions (12)

4.89/5
3
20 min
4.84/5
2
15 min
4.91/5
2
15 min
4.91/5
2
15 min
4.89/5
2
20 min
+7 sessions more

Frequently Asked Questions

What do I need to participate in this program?
You will need several pieces of equipment for this program: - Access to a pull up bar. - A chair or step that will allow you to line your chest up with the bar. - A pair of rings, TRX suspension system, hip height bar (potentially you could perform bodyweight rows on a table) - Selection of resistance bands (both thin and thick)
Who are these workouts for (skill-level)?
Absolute beginners can begin using this program and simply extend it out as required meaning it can be as long or as short as required! Eah week
What are the goals of the program?
To start building the strength required to achieve your first pull up and chin up! This program will also give you the necessary accessory exercises to work towards the correct form and full range of motion required for the exercise too.
How to get the best outcome of the program?
When learning bodyweight skills, consistency and patience is the key. Pull ups can take a long time to unlock but if you keep working towards it and don't get put off by the process you will definitely get there in the end! It took me over a year to achieve my first pull up and at many times I thought I wasn't making any progress, however, slowly and surely I got there - if I can do it, I promise, so can you!
How to schedule the program into a week?
You can add these workouts onto your daily training or do them as a stand alone training session. The key thing is that you are able to come back consistently! There are 3x 15-20 minute workouts a week in this program, so you can incorporate them into your regular training routine or do them individually. I would expect that each week will be repeated at least 4 times (eg. 1 month repeating week 1, 1 month repeating week 2) at an absolute minimum to progress through this program.

Frequently Asked Questions

What do I need to participate in this program?
You will need several pieces of equipment for this program: - Access to a pull up bar. - A chair or step that will allow you to line your chest up with the bar. - A pair of rings, TRX suspension system, hip height bar (potentially you could perform bodyweight rows on a table) - Selection of resistance bands (both thin and thick)
Who are these workouts for (skill-level)?
Absolute beginners can begin using this program and simply extend it out as required meaning it can be as long or as short as required! Eah week
What are the goals of the program?
To start building the strength required to achieve your first pull up and chin up! This program will also give you the necessary accessory exercises to work towards the correct form and full range of motion required for the exercise too.
How to get the best outcome of the program?
When learning bodyweight skills, consistency and patience is the key. Pull ups can take a long time to unlock but if you keep working towards it and don't get put off by the process you will definitely get there in the end! It took me over a year to achieve my first pull up and at many times I thought I wasn't making any progress, however, slowly and surely I got there - if I can do it, I promise, so can you!
How to schedule the program into a week?
You can add these workouts onto your daily training or do them as a stand alone training session. The key thing is that you are able to come back consistently! There are 3x 15-20 minute workouts a week in this program, so you can incorporate them into your regular training routine or do them individually. I would expect that each week will be repeated at least 4 times (eg. 1 month repeating week 1, 1 month repeating week 2) at an absolute minimum to progress through this program.
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Comments

J
Joëlle 2mo ago
When I hit the timer it starts direct. Instead I’d like to have like 5 seconds to get in position before I start the movement.
S
Sarah 2mo ago
Great!😃
K
Katherine 2mo ago
Loved this session
K
Katherine 3mo ago
👌🏼 That was fantastic. I’m looking forward to finally getting my chin up! 💥
R
Raquel 6mo ago
Getting stronger! Will prob do this program again
R
Raquel 7mo ago
Still working on grip strength